Day 1
MEDIUM
MEDIUM
30 min
DATE
DATE
Chest:
1) Flat Smith Machine Press
2) Upward Cable Crossovers
Week 104 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 min DATE |
Chest:
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1) Flat Smith Machine Press
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2) Upward Cable Crossovers
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Day 2 30-35 min |
Back: SUPER SET |
1) Dumbbell Rows
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2) Rack Pulls
(starting just above the knee)  |
Day 3 35 min DATE |
Arms: SUPER SET |
1) Close Grip Barbell Press
GO UP UNTIL YOU CAN'T DO 3 REPS THEN DO THE LAST SET |
2) Standing Barbell Curls
GO UP UNTIL YOU CAN'T DO 3 REPS THEN DO THE LAST SET |
Day 4
LIGHT 30-35 min DATE |
Legs:
SUPER SET
1 & 2 |
1) Leg Extensions
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2) Hack Squats  |
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SUPER SET 3 & 4 |
3) Stiff Leg Deadlifts  |
4) Standing Universal Machine Calf Raises  |
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5) Ab Roller
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0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
 Advanced Workout Copyright © TheTrainingStationInc.com |
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| Day 5
MEDIUM 25-30 min
DATE
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Delts:
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1) Seated Front Smith Machine Press
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2) Incline Dumbbell Side Raises
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