Week 236    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
HEAVY

30 min
DATE

Chest:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
LIGHT

25-30 min
DATE

Back:

1) Seated Cable Rows
with Shaped Handle

Seated Cable Row

2) Double Crunches

Double Ab Crunch

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

Day 3
MED/HEAVY

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle

Tricep Pushdown

2) Preacher Curls with Straight Barbell

Preacher Curl

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Front Hack Squats

Front Hack Squat

2) Single Leg Curls

Single Leg Curl

 
3) Sissy Squats
Sissy Squats
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Standing Calf Raises
Universal Machine Calf Raises

Day 5
MEDIUM

25-30 min
DATE

Delts:
SUPER SET
2 & 3 with same weight

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Barbell Front Raises
Barbell Front Raise

   
3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
TheTrainingStationInc.com