Week 110    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:

SUPER SET
2 & 3

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

3) Cable Crossovers
Cable Crossover

Day 2
HEAVY

35-40 min

DATE

Back:

SUPER SET
1 & 2

1) Dumbbell Rows
Dumbbell Rows

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2) Universal Machine Shrugs
(Facing Out)

Shrug on Universal Machine

Day 3
LIGHT

25 min

DATE

Arms:

GIANT SET
1, 2, 3 & 4

1) Pushdowns on Pulldown Machine
Tricep Pushdown

2) Cable Curls on Seated Row Machine with EZ Curl Handle
Standing Cable Curl

 

3) Seated Overhead Extensions
with EZ Curl Bar
Overhead Tricep Extensions

4) Standing Curls with EZ Curl Bar
Barbell Curl

 
SUPER SET
5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____
6) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Barbell Hack Squats
Barbell Hack Squats - Free Weight Hack Squats

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 
3) Sissy Squats
Sissy Squats
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____
4) Smith Machine Calf Raises
Smith Machine Calf Raise

Day 5
MEDIUM

30 min DATE

Delts:

SUPER SET
2 & 3

1) Rear Barbell Press

Behind the Neck Barbell Press

2) "Pee Wee" Side Raises
Dumbbell Side Raise

3) Seated Rear Dumbbell Raises
Seated Dumbbell Rear Raise