Week 60     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:

1) Incline Smith Machine Press

Incline Bench Press on Smith Machine


2) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

Day 2
HEAVY

35-40 min

DATE

Back:

1) 3/4 Deadlifts
from bottom of squat/power rack

3/4 Deadlift

or 1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

Day 3
LIGHT

10-15 min
DATE

Arms:

SUPER
SET

1 & 2

1) Dumbbell Crossface
Lying Dumbbell Crossface

2) Dumbbell Curls
over incline bench
Standing Dumbbell Preacher Curl

 
SUPER
SET

3 & 4
3) Hanging Leg Raises
Hanging Leg Raises

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

4) Hanging Knee Raises Hanging Knee Raises
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
Day 4
MEDIUM

35-40 min DATE

Legs:

SUPER
SET

2 & 3

1) Barbell Squats

Free Weight SquatSquat Rack


2) Sissy Squats

Sissy Squats

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

   
3) Free Standing Calf Raises
Standing Calf Raise

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

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Day 5
MEDIUM

30 min

DATE

Delts:

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

2) Lying Barbell Front Raises
Barbell Front Raise on Incline

3) Reverse Pec Deck
Reverse Pec Deck