Week 261    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

35 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
2 & 3

1) Seated Cable Rows with Shaped Handle

Seated Cable Row

2) Close Grip Upright Rows
Close Grip Barbell Upright Row

3) Good Morning
Good Mornings

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
Tricep Pushdown

2) Cable Curls with EZ Curl Handle
Standing Cable Curl

 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
Forearm Curl
4) Barbell Wrist Curls
Reverse Forearm Curl

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Smith Machine Calf Raises

Smith Machine Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Rear Barbell Press

Behind the Neck Barbell Press

2) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise