Week 103     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
30-35 min
DATE
Chest:
1) "Futron" Incline Barbell Press
Incline Bench Press
2) Decline Dumbbell Flyes
Decline Dumbbell Fly

Day 2
MEDIUM

35-40 min
DATE

Back:

SUPER SET
1 & 2

1) Wide Grip Leverage Rows
Leverage Machine Rows
2) Good Morning
Good Mornings
 
SUPER SET
3 & 4
3) Barbell Pullovers
Barbell Pullover
4) Close Grip Smith Machine Upright Rows
Close Grip Upright Row on Smith Machine

Day 3
MEDIUM

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with straight barbell

Overhead Tricep Extensions

2) Standing Dumbbell Curls
Alternating Dumbbell Curls
 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl
4) Barbell Wrist Curls
Forearm Curl
Day 4
HEAVY
25-30 min
DATE
Legs:
1) "Bodysmith" Leg Press
Leg Press
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Day 5
LIGHT
25-30 min DATE
Delts:
SUPER SET
1, 2, 3, 4, 5 & 6
1) Seated Rear Barbell Press
Behind the Neck Barbell Press
2) Seated Front Barbell Press
Seated Barbell Press
   
3) Standing Dumbbell Side Raises
Dumbbell Side Raise
4) Standing Dumbbell Front Raises
Dumbbell Front Raises
   
5) Standing Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise
6) Ab Bench
Ab Bench