Week 214    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
Flat Bench Press on Smith Machine

2) Cable Crossovers

Cable Crossover

 

Day 2
MEDIUM

35-40 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Dumbbell Rows

Dumbbell Rows


   
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Good Morning
Good Mornings
 

Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press
Close Grip Bench Press
Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

When you miss the weight start dropping the weight 5% until you get 5 reps.

2) Preacher Curls
with Straight Barbell
Preacher Curl
Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

When you miss the weight start dropping the weight 5% until you get 5 reps.

 

Day 4
LIGHT

15-20 min
DATE

Legs:
SUPER SET
1 & 2 with same weight

1) Leg Press
Leg Press


2) Calf Raises on Leg Press
Calf Raise on Leg Press


   
3) Ab Machine
Ab Machine
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Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Universal Machine Press

Seated Machine Press

2) Super EZ Curl Bar Front Raises
Barbell Front Raise