Week 168 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
Name
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 25 min |
Chest: |
1) Flat Dumbbell Press
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2) Incline Dumbbell Flyes |
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Day 2 30 min |
Back: SUPER SET |
1) Bent Over Barbell Rows
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2) Deadlifts
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Day 3 35 min |
Arms: SUPER SET |
1) Close Grip Smith Machine Press |
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2) Standing EZ Bar Curls
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4) Forearm Wrist Roller |
15lbs x Failure ____ 10lbs x Failure ____ 5lbs x Failure ____ |
Day 4 35 min |
Legs: |
1) "Bodysmith" Hack Squats
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Day 5 20 min |
Delts: SUPER SET |
1) Barbell Front Raises |
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2) Wide Grip Barbell Upright Rows
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3) Sit Ups on Slant Board |
25lbs x Failure ____ 10lbs x Failure ____ 5lbs x Failure ____ |
4) 6 Inch Leg Lifts
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0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |