Week 143 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 30 min |
Chest: |
1) Low Incline Smith Machine Press
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2) Cable Crossovers
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Day 2 35 min |
Back: |
1) Bent Over Barbell Rows
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2) Pulldowns with V-shaped handle
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SUPER SET 3 & 4 |
3) Smith Machine Shrugs |
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4) Lower-back Machine |
Day 3 35-40 min |
Arms: SUPER SET |
1) Skull Crushers with EZ Curl Bar |
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2) Seated Dumbbell Curls
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3) Forearm Wrist Roller |
15 lbs x Failure 15 lbs x ____ 10 lbs x Failure 10 lbs x ____ 5 lbs x Failure 5 lbs x ____ 2.5 lbs x Failure 2.5 lbs x ____ |
Advanced Workout Copyright © TheTrainingStationInc.com |
Day 4 45 min |
Legs: SUPER SET |
1) Barbell Squats
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2) Universal Machine Calf Raises
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Day 5 15 min |
Delts: |
1) Seated Dumbbell Side Raises |
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2) Reverse Crunches
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0 x Failure ____ |