Week 104     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 min
DATE
Chest:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
2) Upward Cable Crossovers
Upward Cable Crossover

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Dumbbell Rows
Dumbbell Rows
2) Rack Pulls
(starting just above the knee)
Rack Pull

Day 3
HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

GO UP UNTIL YOU CAN'T DO 3 REPS

THEN DO THE LAST SET

2) Standing Barbell Curls

Barbell Curl

GO UP UNTIL YOU CAN'T DO 3 REPS

THEN DO THE LAST SET

Day 4
LIGHT
30-35 min
DATE
Legs:
SUPER SET
1 & 2
1) Leg Extensions
Leg Extension
2) Hack Squats
Hack Squat
 
SUPER SET
3 & 4
3) Stiff Leg Deadlifts
Stiff Leg Deadlift
4) Standing Universal Machine Calf Raises
Universal Machine Calf Raises
   
5) Ab Roller
Ab Roller
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Day 5
MEDIUM
25-30 min DATE
Delts:
1) Seated Front Smith Machine Press
Seated Press on Smith Machine
2) Incline Dumbbell Side Raises
Incline Dumbbell Side Raises