Week 105    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
25-30 min
DATE
Chest:
1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs
2) Incline Dumbbell Flyes
Incline Dumbbell Fly

Day 2
HEAVY

20-25 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V-shaped handle
Seated Cable Row
GO UP UNTIL YOU
CAN'T DO 3 REPS
THEN DO THE LAST SET
2) Pulldowns

Front Lat Pulldown
GO UP UNTIL YOU
CAN'T DO 3 REPS
THEN DO THE LAST SET

Day 3
LIGHT

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Pulldown Machine

Tricep Pushdown
GO UP UNTIL YOU
CAN'T DO 20 REPS

2) Cable Curls
on Seated Row Machine

Standing Cable Curl

GO UP UNTIL YOU
CAN'T DO 20 REPS

   
3) Ab Machine
Ab Machine
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Day 4
MEDIUM
30-35 min
DATE
Legs:
SUPER SET
2, 3 & 4
1) Vertical Leg Press
Vertical Leg Press
2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine
   
3) Standing Leg Curl
Standing One Leg - Leg Curl
4) Calf Raises on Leg Press
Calf Raise on Leg Press
Day 5
MEDIUM
25-30 min DATE
Delts:
1) Seated Front Barbell Press
Seated Front Barbell Press
2) Lying Barbell Front Raises
Barbell Front Raise on Incline