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Week 159   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
MED/HEAVY

20-25 min
DATE

Chest:

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

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Day 2
MED/HEAVY

35 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with smallest V-shaped handle

Front Lat Pulldown

2) Good Morning

Good Mornings

Day 3
HEAVY

20-25 min
DATE

Arms:

1) Pushdowns with EZ Curl Handle
on Pulldown Machine

Tricep Pushdown

NO REST
GO UP UNTIL YOU CAN'T DO 5 REPS

2) Standing Dumbbell Curls

Dumbbell Curl

NO REST
GO UP UNTIL YOU CAN'T DO 5 REPS

   
3) Dumbbell Crossface
Lying Dumbbell Crossface
4) Dumbbell Concentration Curls
Concentration Curl

Day 4
LIGHT

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

 

Last 2 sets are optional

2) Stiff Leg Deadlifts

Stiff Leg Deadlift


Last 2 sets are optional

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Cable Side Raises

Cable Side Raise