Week 215    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

25-30 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat "Cormax" Bench Press Throw

Cormax Ballistic Bench Press

 

Day 2
HEAVY

35-40 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Smallest V-Shaped Handle

Seated Cable Row

2) Dumbbell Shrugs

Dumbbell Shrug

 

Day 3
LIGHT

10-15 min
DATE

Arms:

1) "Gravitron" Dips
Gravitron Dips
Percentage of Bodyweight

2) Barbell Curls
Barbell Curl


   
3) Sit Ups on Slant Board
Decline Sit Up
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
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Advanced Workout
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TheTrainingStationInc.com
 

Day 4
MED/HEAVY

35-40 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

 

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) "Pee Wee" Dumbbell Side Raises

Dumbbell Side Raise