Week 258    4-5 Day Advanced Workout     Heavy & Light 100% = 1 Rep Max     Medium & Med/Heavy 100% = 2 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1
MEDIUM

25-30 min
DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Dumbbell Rows

Dumbbell Rows

2) Barbell Pullovers

Barbell Pullover

   
3) Dumbbell Shrugs
Dumbbell Shrug
4) Lower-Back Machine
Lower-back Machine
 

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with EZ Curl Handle

Tricep Pushdown

2) Standing Barbell Curls

Barbell Curl

 

Day 4
HEAVY

35-40 min
DATE

Legs:

1) Front Hack Squats

Front Hack Squat

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Day 5
LIGHT

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Universal Machine Press
Seated Press on Universal Machine

2) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise