Week 53     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) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

30 min

DATE

Back:

SUPER
SET

1 & 2

with
same
weight

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) Barbell Shrugs

Barbell Shrug

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM

30 min
DATE

Arms:

SUPER
SET

1 & 2

1) Seated Overhead Dumbbell Extensions (1 dumbbell - 2 hands)

Tricep Overhead Dumbbell Extensions

2) Standing Barbell Curls

Barbell Curl

   

3) Dumbbell Hammer Curls
Hammer Curl

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Day 4
HEAVY

35 min DATE

Legs:

1) Barbell Hack Squats
Barbell Hack Squats - Free Weight Hack Squats


Day 5
LIGHT

25 min

DATE

Delts:

SUPER
SET

1 & 2
with
same
weight

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises


2) Seated Bent Over Dumbbell Raises

Seated Dumbbell Rear Raise


____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____