Day 1
HEAVY
30-35 min
DATE
Chest:
1) Flat Barbell Press
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 2
LIGHT
25-30 min
DATE
Back:
SUPER SET
1 & 2 with same weight
1) Bent Over Barbell Rows
2) Barbell Shrugs
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 with same weight
1) Dumbbell Kickbacks
2) Dumbbell Concentration Curls
Day 4
MEDIUM
25-30 min
DATE
Legs:
SUPER SET
1 & 2
1) Bulgarian Squats
0 x 15 ____ x ____
0 x 15 ____ x ____
0 x 15 ____ x ____
0 x 15 ____ x ____
0 x 15
____ x ____
2) Stiff Leg Deadlifts
Day 5
MEDIUM
25-30 min
DATE
Delts:
1) Seated Dumbbell Press
2) Rope Front Raises
