Week 65    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)
Day 1
MEDIUM

 35-40 min

DATE

Chest:

1) Decline Barbell Press
Decline Bench Press


2) Dips
Dips

Day 2
HEAVY

 35 min

DATE

Back:

1) Rack Pulls
Start just above the knee cap
Rack Pull

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Advanced Workout
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Day 3
LIGHT

25 min
DATE

Arms:

1) Seated Overhead Extensions
with straight bar
Overhead Tricep Extensions

2) Standing Barbell Curls
Barbell Curl

Same weight

 ____ x ____
   
3) Skull Crushers with straight bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions
Same weight ____ x ____
4) Preacher Curls with straight bar
Preacher Curl
Same weight ____ x ____
 
SUPER SET
6 & 7
5) Barbell Reverse Curls
Revese Curl
Same weight ____ x ____
6) Ab Roller
Ab Roller
0 x Failure
0 x Failure 		____
____
7) Ball Crunches
Ball Crunches
0 x Failure
0 x Failure		 ____
____
Day 4
MEDIUM

 35 min DATE

Legs:

SUPER SET
2 & 3

1) Front Hack Squats

Front Hack Squat

2) Standing Leg Curl
Standing One Leg - Leg Curl

3) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

30 min

DATE

Delts:

1) Seated Barbell Press
(in front)
in power/squat rack
Seated Front Barbell Press

2) Dumbbell Side Raises
(Descending Set x 2)

Dumbbell Side Raise

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____