Day 1
MEDIUM
30 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Dumbbell Press
2) Pec Deck
Day 2
HEAVY
30 min
DATE
Back:
1) 3/4 Deadlifts
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 3
LIGHT
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Straight Handle
2) Cable Curls with EZ Curl Handle
3 & 4
3) Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Barbell Front Squats
2) Seated Calf Raises
Day 5
MEDIUM
25 min
DATE
Delts:
1) Seated Universal Machine Press
2) Incline Dumbbell Side Raises
