Week 56     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

30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Day 2
LIGHT

40 min

DATE

Back:
SUPER
SET

1 & 2
with same weight
NO STRAPS
OR HOOKS

1) Seated Cable Rows
(with chain or cloth handle)

   Seated Cable Row

2) Bent Over Barbell Rows
(underhand grip)

Bent Over Barbell Row

 
SUPER
SET

3, 4 & 5

3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension

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

5) Ab Bench
Ab Bench
Day 3
MEDIUM

35 min
DATE

Arms:

SUPER
SET

1 & 2

1) Skull Crushers
(with straight bar)

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Seated Dumbbell Curls
(with no back)

Seated Dumbbell Curls

 
SUPER
SET

3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Concentration Curls
Concentration Curl
Day 4
MED/HEAVY
30-35 min DATE

Legs:

SUPER SET
Last 5 Sets

1) Free Weight Barbell Squats

Free Weight SquatSquat Rack

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

30 min

DATE
Delts:
SUPER
SET

2 & 3

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
3) Dumbbell Front Raises Dumbbell Front Raises