Week 162   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
15-20 min
DATE

Chest:

1) Incline Dumbbell Flyes
Incline Dumbbell Fly


2) Flat Dumbbell Flyes

Flat Dumbbell Fly


   

3) Decline Dumbbell Flyes
Decline Dumbbell Fly


4) Ab Roller

Ab Roller

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Pulldowns
with
Front Lat Pulldown

   

3) Universal Machine Shrugs
Shrug on Universal Machine

4) Lower-back Machine

Lower-back Machine

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
Tricep Pushdown

2) Cable Curls with EZ Curl Handle
Standing Cable Curl

 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Lunges

Lunges with Barbell

2) Leg Extensions

Leg Extension

Day 5
HEAVY

35 min
DATE

Delts:

SUPER SET
1 & 2
after Heavy Set

1) Seated Barbell Press
in Squat/Power Rack

Seated Front Barbell Press

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2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row