Week 319 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
MED/HEAVY
30 min DATE
Chest:
1) Flat Dumbbell Flyes

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Day 2
MEDIUM
35 min
DATE

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1) Dumbbell Rows

2) Smith Machine Shrugs
 

SUPER SET
3 & 4

3 Close Grip Barbell Upright Rows
4) Hyper-Extensions
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
HEAVY
35 min
DATE
Arms:

SUPER SET
1 & 2

1) Standing Barbell Curls

2) Close Grip Barbell Press

Day 4
LIGHT
30 min
DATE
Legs:
SUPER SET
1, 2, 3 & 4
1) Leg Extensions
2) Leg Curls
   
3) Standing Machine Calf Raises
3) Ab Machine
Ab Machine
Day 5
MEDIUM
30 min
DATE

Delts:

SUPER SET
1 & 2 with same weights
1) Standing Dumbbell Side Raises

2) Standing Dumbbell Front Raises