Day 1
HEAVY
40-45 min
DATE
Chest:
1) Flat Smith Machine Press
2) Incline Smith Machine Press
Day 2
LIGHT
25-30 min
DATE
Back:
SUPER SET
1 & 2
1) Pulldowns
2) Straight Arm Pulldowns
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Advanced Workout Copyright © TheTrainingStationInc.com
Day 3
MED/HEAVY
30 min
DATE
Arms:
SUPER SET
1 & 2 with same weight
1) Skull Crushers with EZ Curl Bar
2) Standing EZ Bar Curls
Day 4
MEDIUM
25-30 min
DATE
Legs:
SUPER SET
2 & 3
1) Universal Machine Leg Extensions
2) Free Weight Leg Curls
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Advanced Workout Copyright ©
TheTrainingStationInc.com
Day 5
MEDIUM
25 min
DATE
Delts:
SUPER SET
1 & 2
1) Seated Front Smith Machine Press
2) Cable Side Raises
