Week 267    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

30 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Crunches with Feet Up

Ab Crunches with Legs Up

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

 

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows with Chain Handle

Seated Cable Row

2) Standing Barbell Shrugs

Barbell Shrug

   
3) Hyper-Extensions
Hyper-Extension
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
TheTrainingStationInc.com
Advanced Workout Copyright © 2003 - 2011 TheTrainingStationInc.com
 

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

Tricep Pushdown

2) Dumbbell Curls Over an Incline Bench
Standing Dumbbell Preacher Curl

 
SUPER SET
3 & 4
3) Dumbbell Hammer Curls
Hammer Curl

4) Barbell Reverse Curls
Revese Curl

 

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2 with same weights

1) Leg Press

Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press

 

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Barbell Press
Seated Front Barbell 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) Standing Dumbbell Side Raises

Dumbbell Side Raise