Week 270   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

25-30 min

DATE

Chest:

1) Low Incline Barbell Press
Low Incline Barbell Press

2) Cable Crossovers
Cable Crossover

Day 2
HEAVY

35 min

DATE

Back:

1) Rack Pulls
Rack Pull

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Day 3
LIGHT

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions with EZ Curl Handle

Overhead Cable Extensions

2) Barbell Concentration Curls

Barbell Concentration Curls

 
SUPER SET
3 & 4

3) Hanging Leg Raises
Hanging Leg Raises

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

Day 4
MEDIUM

35-40 min

DATE

Legs:

SUPER SET
2, 3 & 4

1) Front Hack Squats

Front Hack Squat

2) Single Leg Extensions

Single Leg Extension


 
3) Standing Leg Curls
Standing One Leg - Leg Curl


4) Smith Machine Calf Raises
Smith Machine Calf Raise


Day 5
MEDIUM

25-30 min

DATE

Delts:

SUPER SET
2 & 3

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Barbell Front Raises
Barbell Front Raise


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