Week 296  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) Decline Barbell Press

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com

Day 2
LIGHT

30 min
DATE

Back:

1) Pulldowns with Shaped Handle

2) Dumbbell Shrugs
 
SUPER SET
3 & 4
3) Hyper-Extensions
 0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Double Crunches

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

Day 3
MED/HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Shaped Handle

2) Preacher Curls with EZ Curl Bar
 

SUPER SET
3 & 4
3) Cable Kickbacks (Underhand Grip)

4) Dumbbell Preacher Curls

Day 4
MEDIUM

40 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift
 
SUPER SET
3 & 4

3) Hack Squats
Hack Squat
4) Standing Universal Machine Calf Raises
Universal Machine Calf Raises

Day 5
MED/HEAVY

25 min
DATE

Delts:

1) Wide Grip Smith Machine Upright Rows

2) One Arm Cable Side Raises