Week 217    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

25 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Side Planks/Hold

Side Plank/Hold

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

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Parallel Grip Pulldowns
with Handle
Front Lat Pulldown

2) "Gravitron" Military Pull Ups
Gravitron Pull up


Percentage of Bodyweight

 
SUPER SET
3 & 4
3) Universal Machine Shrugs
Shrug on Universal Machine

4) Lower-Back Machine
Lower-back Machine

Day 3
MED/HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions with Rope Handle

Overhead Cable Extensions

2) Standing EZ Bar Curls


Barbell Curl

   
3) Barbell Reverse Curls
Revese Curl
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Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Standing Leg Curls

Standing One Leg - Leg Curl

 
SUPER SET
3 & 4
3) Bulgarian Squats
Bulgarian Squats

0 x 10        ____ x ____
0 x 10        ____ x ____
0 x 10        ____ x ____
0 x 10        ____ x ____
0 x 10        ____ x ____

4) Free Standing Calf Raises
Standing Calf Raise

0 x 20        ____ x ____
0 x 20        ____ x ____
0 x 20        ____ x ____
0 x 20        ____ x ____
0 x 20        ____ x ____

Day 5
HEAVY

20-25 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine
Important: Don't do more than 1 rep at 100% - If you get the 100% raise the weight 5% and try again until you can't When you miss the weight start dropping 5% until you get 5 reps

2) Dumbbell Side Raises

Dumbbell Side Raise