Week 107     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 min
DATE

Chest:

SUPER SET
1 & 2

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Incline Dumbell Flyes
Incline Dumbbell Fly

 
SUPER SET
3 & 4

3) Medicine Ball Sit Ups
Decline Sit Up

Ball x Failure        ____
Ball x Failure        ____
Ball x Failure        ____
4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 2
MEDIUM

30-35 min

DATE

Back:

SUPER SET
1 & 2

1) Deadlifts

Deadlift

2) Pulldowns with Shaped Handle

Front Lat Pulldown

Day 3
MED/HEAVY

30-35 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers w/EZ Curl Bar


Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls


Barbell Curl

   

3) Barbell Reverse Curls
Revese Curl

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Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Barbell Lunges
Lunges with Barbell

2) Single Leg
"Trotter" Leg Press
Single Leg Press

   
3) Standing Calf Raises on the Universal Machine
Universal Machine Calf Raises

4) Seated Calf Raises
Seated Calf Raise

Day 5
HEAVY

25 min DATE

Delts:

1) Seated Universal Machine Press
(Facing Out - No Back Support)
Seated Press on Universal Machine