Week 51    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
HEAVY

25-30 min
DATE

Chest:

1) Decline Barbell Press
Decline Bench Press

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Day 2
LIGHT

35-40 min
DATE

Back:

SUPER
SET

1 & 2

NO STRAPS OR HOOKS

1) Close Grip Leverage Rows
(Lower handles)

Leverage Machine Rows

2) Barbell Pullovers

Barbell Pullover

   
3) Universal Machine Shrugs (Facing In)
(Descending Set - No Rest)
Shrug on Universal Machine

4) Hyper-Extensions

Hyper-Extension

0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER
SET

1 & 2

1) Pushdowns
with EZ curl handle
on the Pulldown Machine
Tricep Pushdown

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

 

SUPER
SET

3 & 4
with same
weight

3) Cable Kickbacks
on Cable Crossover Machine
Underhand Cable Tricep KickbacksSingle handle
4) Cable Curls - high
on Cable Crossover Machine
Cable Crossover Curl
Day 4
MEDIUM

30 min DATE

Legs:

SUPER SET
2 & 3

1) Smith Machine Lunges

Lunges on Smith Machine

2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

3) Universal Machine Calf Raises
Universal Machine Calf Raises

Day 5
MED/HEAVY

25 min

DATE

Delts:

1) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row