Week 52     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
LIGHT

30-35 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes
(Descending Set - No Rest)

Flat Dumbbell Fly

3) Ab Bench
Ab Bench

Day 2
MED/HEAVY

30-35 min

DATE

Back:

SUPER
SET

1 & 2

1) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

2) Dumbbell Shrugs

Dumbbell Shrug

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER
SET

1 & 2

1) Dumbbell Crossface

Lying Dumbbell Crossface

2) Dumbbell Preacher Curls

 Preacher Curl

   
3) Forearm Wrist Roller
Forearm Roller
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 4
MEDIUM

30-35 min DATE

Legs:

SUPER SET
3 & 4

1) Barbell Squats

Free Weight SquatSquat Rack

2) Standing Leg Curl
Standing One Leg - Leg Curl

3) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
HEAVY

25-30 min

DATE

Delts:

1) Seated Smith Machine Press (in front - touch chest)
Seated Press on Smith Machine