Week 165   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 min

DATE

Chest:

SUPER SET
1 & 2

1) Flat Barbell Press

Flat Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
HEAVY

30 min

DATE

Back:

1) Dumbbell Rows

Dumbbell Rows

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Advanced Workout
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TheTrainingStationInc.com

Day 3
LIGHT

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Straight Barbell

Overhead Tricep Extensions

2) Standing EZ Bar Curls

Barbell Curl

 
SUPER SET
3 & 4
3) Torso Track
Torso Track
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
4) Stick Twist
Seated Waist Twist
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

Day 4
MEDIUM

25-30 min

DATE

Legs:

SUPER SET
2 & 3

1) Hack Squats

Hack Squat

2) Standing Leg Curls

Standing One Leg - Leg Curl

 

3) Seated Calf Raises
Seated Calf Raise

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
MEDIUM

25-30 min

DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated "Arnold" Dumbbell Press

Arnold Press

2) Barbell Front Raises
Barbell Front Raise

3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row