Week 102    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
LIGHT
15-20 min
DATE
Chest:
SUPER SET
1 & 2
1) Wide Grip Push Ups
Push Ups
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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2) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Bent Over Barbell Rows
Bent Over Barbell Row
2) Pulldowns with Smallest V-Shaped Handle
Underhand Grip Lat Pulldown
 
3) Dumbbell Shrugs
Dumbbell Shrug
4) Lower-Back Machine
Lower-back Machine

Day 3
MEDIUM

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
3 & 4
3) Dumbbell Crossface
Lying Dumbbell Crossface
4) Dumbbell Concentration Curls
Concentration Curl
Day 4
MEDIUM
35 min
DATE
Legs:
SUPER SET
2 & 3
1) Barbell Squats
Free Weight SquatSquat Rack
2) Leg Curls
Leg Curl
   
3) Seated Calf Raises
Seated Calf Raise
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Day 5
HEAVY
25-30 min DATE
Delts:
1) Seated Dumbbell Press
Seated Dumbbell Press
GO UP UNTIL YOU CAN'T DO 5 REPS
2) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises