Week 262    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

25-30 min
DATE

Chest:

1) Cable Crossovers

Cable Crossover

2) Side Plank/Hold

Side Plank/Hold

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns

Front Lat Pulldown

2) 3/4 Deadlifts

3/4 Deadlift

 

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions with EZ Curl Handle
Overhead Cable Extensions

2) Seated Dumbbell Curls

Seated Dumbbell Curl

 
SUPER SET
3 & 4
3) Dumbbell Crossface
Lying Dumbbell Crossface
4) Dumbbell Concentration Curls
Concentration Curl
 

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2 & 3

1) Dumbbell Lunges
Lunges with Dumbbells

2) Standing Leg Curls

Standing One Leg - Leg Curl

   
3) Seated Calf Raises
Seated Calf Raise

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Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine