MEDIUM
30-35 min
DATE
Chest:
1) Decline Barbell Press
2) Dips
0 x Failure 0 x ____
0 x Failure 0 x ____
0 x Failure 0 x ____
3) Upward Cable Crossovers
Week 23 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 30-35 min DATE |
Chest: |
1) Decline Barbell Press
|
2) Dips |
SUPER SET 2 & 3 | |
| 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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3) Upward Cable Crossovers |
| Day 2 MEDIUM 40 min DATE |
Back: |
1) Close Grip Leverage Row Machine (bottom handles)  |
2) Dumbbell Rows  |
|
|
Traps: |
3) Dumbbell Shrugs  |
|
 Advanced Workout Copyright © TheTrainingStationInc.com |
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Day 3 |
Arms: SUPER SET 1 & 2 |
1) Cable Kickbacks Underhand Grip on Cable Crossover Machine   |
2) Cable Curls |
| Day 4 HEAVY 30-35 min DATE |
Legs: |
1) Barbell Squats
with Beeper |
| Day 5 LIGHT 15 min DATE |
1) Dumbbell Side Raises  |
Use Side Raise weight on all 3 exercises 100 reps each |
2) Dumbbell Front Raises  |
____ x ____ | 3) Seated Dumbbell Rear Raises  |
____ x ____ |
