Week 154   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) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns with handle

Front Lat Pulldown

2) T-Bar Rows

T-bar Row

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Handle

Overhead Cable Extensions

 

GO UP UNTIL YOU CAN'T DO 5
THEN DO LAST SET
25% x Failure

2) Cable Curls
with Handle

Standing Cable Curl

 

GO UP UNTIL YOU CAN'T DO 5
THEN DO LAST SET
25% x Failure

Day 4
LIGHT

15-20 min
DATE

Legs:

1) Leg Curls

Leg Curl

2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

   

3) "Bodysmith" Leg Press
Sled = 0 lbs.
Leg Press

4) Free Standing Calf Raises
Standing Calf Raise

0 % x 100             ____

Day 5
MED/HEAVY

15 min
DATE

Delts:

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

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