Week 315 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
30 min DATE
Chest:
1) Flat Smith Machine Press

2) Decline Dumbbell Flyes

Day 2
HEAVY
30 min
DATE

Back

1) T-Bar Rows with V-Shaped Handle

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Advanced Workout
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Day 3
LIGHT
30 min
DATE
Arms:

SUPER SET
1, 2. 3 & 4

1) Skull Crushers with EZ Curl Bar
2) Preacher Curls with EZ Curl Bar

   
3) Close Grip Presses with EZ Curl Bar
4) Standing Curls with EZ Curl Bar
Day 4
MEDIUM
30 min
DATE
Legs:

SUPER SET
2 & 3

1) Hack Squats

2) Standing Leg Curl

   
4) Seated Calf Raises
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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com
Day 5 MEDIUM
25 min
DATE
Delts:
1) Seated Front Barbell Press

2) Wide Barbell Upright Rows