Week 157   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 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Smith Machine Press

Incline Bench Press on Smith Machine

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

   

3) Gaspari's
Standing Dumbbell Serratus Crunch

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

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Underhand Barbell Rows

Bent Over Barbell Row

2) Wide Grip Pull Ups
or Pulldowns w/80%
Pull Ups

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

   
3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-Back Machine
Lower-back Machine

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

   

3) Pushdowns with Rope Handle
(Descending Set)
Tricep Pushdowns

4) Barbell Curls (Descending Set)
Barbell Curl

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Press (Blue & White)

Leg Press

2) Standing Leg Curl

Standing One Leg - Leg Curl

Day 5
HEAVY

30 min
DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

2) Dumbbell Side Raises
(Descending Set)
Dumbbell Side Raise