Week 320 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
1 &2

1) Decline Barbell Press

2) Dumbbell Pullovers

Day 2
HEAVY
30 min
DATE

Back

 

1) Bent Over Barbell Rows

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Advanced Workout
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Day 3
LIGHT
25 min
DATE
Arms:
1) Pushdowns with EZ Curl Handle

2) Cable Curls with EZ Curkl Handle

   
3) Cross Bench Crunches
Cross Bench Crunches
0 x Failure      ____ x ____
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 4
MEDIUM
35 min
DATE
Legs
1) Stiff Leg Deadlifts

2) Smith Machine Squats

 
3) Smith Machine Calf Raises
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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com
Day 5
MEDIUM
20 min
DATE

Delts:

SUPER SET
1 & 2 with same weights
1) Barbell Front Raises

2) Wide Grip Barbell Upright Rows