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Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)      Week of 10/20/03
Day 1
(MEDIUM)
25 min.

   DATE

Chest:

1) Flat Barbell Press
Flat Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
3) Cable Crossovers
Cable Crossovers

(optional)
Day 2
(MEDIUM)
35 min.
   DATE

Back:

1) One Arm T-bar Rows
One Arm T-bar Rows
2) Seated Cable Rows w/chain handle
Seated Cable Rows Chain handle
 
Super Set
#3 & #4
3) Barbell Shrugs
Barbell Shrugs
4) Good Morning
Good Morning
Day 3
(HEAVY)
30 min.
   DATE
Arms:

Super Set
#1 & #2
1) Close Grip Decline Barbell Press
(just inside shoulder width)
Decline Bench Press
2) Standing EZ Bar Curls
(all chrome bars = 20lbs)
EZ curl bar
Standing Curls with EZ curl bar
Day 4
(LIGHT)
15 min.
   DATE
Legs:
1) Free Weight Leg Curls
Free Weight Leg Curls

You can pause but don't stop
until you reach 100
2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

You can pause but don't stop
until you reach 100
 
Calves:
3) Calf Raises on Leg Press (sled=75)
Calf Raises on Leg Press

You can pause but don't stop
until you reach 100
TheTrainingStationInc.com - Advanced Workout
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TheTrainingStationInc.com
Day 5
(MEDIUM)
30-35
min.
   DATE
Delts:


1) Seated Front Barbell Press
Bar jacks    Barbell Front Press
Take the weight from in front of you.
Off the floor or use the bar jacks.
(picking it up is part of the exercise)
2) Cable Side Raises
on Cable Crossover Machine
Cable Side Raises
Last set optional