Week 163   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

25-30 min

DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

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Day 2
MED/HEAVY

30 min

DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

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Advanced Workout
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TheTrainingStationInc
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Day 3
MED/HEAVY

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Decline Skull Crushers
with Straight Barbell

Decline Skull Crusher

2) Barbell Concentration Curls
with Straight Barbell

Barbell Concentration Curls

Day 4
HEAVY

30-35 min

DATE

Legs:

1) "Trotter" Leg Press

Leg Presses

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Advanced Workout
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TheTrainingStationInc
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Day 5
LIGHT

25-30 min

DATE

Delts:

SUPER SET
1 & 2
with same weight

1) Seated Rear Barbell Press
Behind the Neck Barbell Press

2) Seated Front Barbell Press
Seated Barbell Press

 
SUPER SET
3 & 4
3) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
4) Hanging Knee Lifts
Hanging Knee Raises
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____