Week 155   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) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
HEAVY

30 min
DATE

Back:

1) Dumbbell Rows
Dumbbell Rows

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Day 3
LIGHT

10-15 min
DATE

Arms:

1) Close Grip Decline Barbell Press
Close Grip Decline Bench Press

2) Standing Barbell Curls
Barbell Curl

   
3) Barbell Reverse Curls
Revese Curl
4) Sit Ups on Slant Board
(Bottom Hole)
Decline Sit Up
0 x Failure         ____

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Single Leg "Trotter" Leg Press

Single Leg Press

2) Standing Universal Machine Calf Raises

Universal Machine Calf Raises

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
1 & 2
with same weights

1) Barbell Front Raises

Barbell Front Raise

2) Standing Barbell Press

Standing Barbell Press

 
SUPER SET
3 & 4
with same weights

3) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

4) Dumbbell Rear Raises

Seated Dumbbell Rear Raise