Week 259    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) Incline Smith Machine Press
Incline Bench Press on Smith Machine

2) Dips

Dips

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

Day 2
MEDIUM

35 min
DATE

Back:

 

1) Pulldowns with V-Shaped Handle
Front Lat Pulldown

2) Wide Grip Leverage Rows

Leverage Machine Rows

 
SUPER SET
3 & 4
3) Barbell Shrugs
Barbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

Day 3
HEAVY

40-45 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with EZ Curl Bar

Overhead Tricep Extensions

2) Preacher Curls with Straight Barbell

Preacher Curl

Day 4
LIGHT

30 min
DATE

Legs:

SUPER SET
1 & 2 with same weight

1) "Trotter" Leg Press

Leg Presses

2) Calf Raises on "Trotter" Leg Press

Leg Press Calf Raises

   
3) Gaspari's
Standing Dumbbell Serratus Crunch
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Day 5
MEDIUM

20 min
DATE

Delts:

SUPER SET
1 & 2 with same weight

1) Barbell Front Raises

Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row