Week 207    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

25 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Gaspari's

Standing Dumbbell Serratus Crunch

Day 2
MEDIUM

35-40 min
DATE

Back:

1) T-Bar Rows
with V-Shaped Handle

T-bar Row

2) Pulldowns
with Handle
Front Lat Pulldown


 
3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-Back Machine
Lower-back Machine

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

Tricep Pushdowns on Universal Machine

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Dumbbell Lunges
Lunges with Dumbbells

2) Standing Leg Curl

Standing One Leg - Leg Curl


 

3) Calf Raises on Leg Press
Calf Raise on Leg Press

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Day 5
HEAVY

30-35 min
DATE

Delts:

1) Seated Barbell Press
in Power/Squat Rack
Seated Front Barbell Press

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise