Week 156   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

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

GO UP UNTIL YOU CAN'T DO 5 REPS - THEN DO THE LAST SET 25% x FAILURE

2) Cable Crossovers

Cable Crossover

Day 2
LIGHT

35 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Chain Handle

Seated Cable Row

2) Smith Machine Shrugs

Shrugs on Smith Machine

 
SUPER SET
3 & 4
3) Hyper-Extensions
Hyper-Extension
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

4) Ab Roller

Ab Roller

0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns

Tricep Pushdowns on Universal Machine

2) Seated Dumbbell Curls

Seated Dumbbell Curl

   
3) Rope Hammer Curls
Cable Hammer CurlRope handle
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Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

2) Dumbbell Front Raises
Dumbbell Front Raises