Day 1
HEAVY
HEAVY
30 min
DATE
DATE
Chest:
1) Flat Universal Machine Press
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Week 96 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
HEAVY 30 min DATE |
Chest:
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1) Flat Universal Machine Press
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Day 2 30-35 min |
Back: SUPER SET |
1) Pulldowns
(with smallest V-shaped handle)  |
2) Smith Machine Shrugs  |
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SUPER SET 3 & 4 |
3) Good Morning  |
4) Ab Machine  |
Day 3 35-40 min |
Arms:
SUPER SET
1 & 2 |
1) Pushdowns with Rope Handle
(on Universal Machine)   |
2) Cable Curls with EZ Curl Handle
(on Seated Row Machine)  |
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SUPER SET 3 & 4 |
3) Timed Hang from Pull Up Bar  |
0 x Failure ____ seconds 0 x Failure ____ seconds 0 x Failure ____ seconds |
4) Timed Barbell Hold (BW = Body Weight)  |
BW x Failure ____ seconds BW x Failure ____ seconds BW x Failure ____ seconds |
Day 4
MEDIUM 25-30 min DATE |
Legs:
SUPER SET
1, 2 & 3 |
1) Universal Machine Leg Extensions
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2) Free Weight Leg Curls
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3) Calf Raises on Leg Press
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Advanced Workout Copyright © TheTrainingStationInc.com |
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| Day 5
MEDIUM 30 min
DATE
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Delts:
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1) Seated Universal Press
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2) Cable Side Raises
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3) Cable Front Raises with Rope Handle  |
