Day 1
MEDIUM
MEDIUM
30-35 min
DATE
DATE
Chest:
1) "Futron" Incline Barbell Press
2) Decline Dumbbell Flyes
Week 103 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
MEDIUM 30-35 min DATE |
Chest:
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1) "Futron" Incline Barbell Press
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2) Decline Dumbbell Flyes
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Day 2 35-40 min |
Back: SUPER SET |
1) Wide Grip Leverage Rows
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2) Good Morning
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SUPER SET 3 & 4 |
3) Barbell Pullovers
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4) Close Grip Smith Machine Upright Rows  |
Day 3 25-30 min DATE |
Arms: SUPER SET |
1) Seated Overhead Extensions |
2) Standing Dumbbell Curls
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SUPER SET 3 & 4 |
3) Barbell Reverse Wrist Curls  |
4) Barbell Wrist Curls
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Day 4
HEAVY 25-30 min DATE |
Legs:
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1) "Bodysmith" Leg Press
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 Advanced Workout Copyright © TheTrainingStationInc.com |
| Day 5
LIGHT 25-30 min
DATE
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Delts:
SUPER SET
1, 2, 3, 4, 5 & 6 |
1) Seated Rear Barbell Press
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2) Seated Front Barbell Press
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3) Standing Dumbbell Side Raises  |
4) Standing Dumbbell Front Raises  |
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5) Standing Dumbbell Rear Raises  |
6) Ab Bench  |
