Week 50    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
MED/HEAVY

30-35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Decline Cambered Barbell Press

Decline Bench Press with Cambered Bar
Cambered Barbell
= 45 lbs.

Day 2
HEAVY

30-35 min
DATE
Back:

1) Seated Cable Rows
with shaped handle
Seated Cable Row


If you think you can go heavier, then do.

2) Rack Pulls
(from just above the knee)
Rack Pull
(If you don't want to do Rack Pulls, then go back down on #1)


If you think you can go heavier, then do.

Day 3
LIGHT

30 min
DATE

Arms:

Option 1 SUPER
SET

1 & 2

1) Standing Curls
with Barbell or EZ Curl Bar
Barbell Curl

Use same weight for #2

2) Decline Skull Crushers
with Barbell or EZ curl Bar
Decline Skull Crusher

   
3) Ab/back Machine
Ab Machine
 
Day 4
MEDIUM

30-35 min DATE

Legs:

SUPER SET
2 & 3

1) "Bodysmith" Leg Press
(sled=0)

Leg Press

2) Sissy Squats
Sissy Squats

0 x Failure    0 x ____
0 x Failure    0 x ____
0 x Failure    0 x ____
0 x Failure    0 x ____
0 x Failure    0 x ____
3) Seated Calf Raises
Seated Calf Raise

Day 5
MED/HEAVY

20-25 min
DATE

Delts:

1) Dumbbell Side Raises
Dumbbell Side Raise

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