Week 106     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
20-25 min
DATE
Chest:
1) Flat Barbell Press
Flat Bench Press
GO UP UNTIL YOU CAN'T DO 3 REPS
2) Dips
Dips
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____

Day 2
LIGHT

20-25 min
DATE

Back:

1) T-bar Rows
T-bar Row
2) Close Grip Leverage Rows
Leverage Machine Rows
   
3) Universal Machine Shrugs
Shrug on Universal Machine
4) Hyper-Extensions
Hyper-Extension
0 x Failure
   
5) Torso Track
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
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Day 3
MEDIUM

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions

Overhead Cable Extensions

2) Seated Dumbbell Curls

Seated Dumbbell Curl

 
SUPER SET
3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Preacher Curls
Preacher Curl
Day 4
MEDIUM
30-35 min
DATE
Legs:
SUPER SET
1 & 2
1) Barbell Squats
Free Weight SquatSquat Rack
2) Smith Machine Squats
Squats on Smith Machine
Day 5
MED/HEAVY
15-20 min DATE
Delts:
1) Dumbbell Side Raises
Dumbbell Side Raise