Week 222    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
LIGHT

25-30 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Ab Bench

Ab Bench

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Pulldowns

Front Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle
 
SUPER SET
 3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension
25 lbs x Failure       ____ x ____
10 lbs x Failure       ____ x ____
  5 lbs x Failure       ____ x ____
  0 lbs x Failure       ____ x ____

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
 1 & 2

1) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

 
SUPER SET
 3 & 4
3) Bench Dips
Bench Dips
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

4) Barbell Curls over Incline
Barbell curls over incline

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
 1 & 2

1) Leg Extensions

Leg Extension

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

   
3) Seated Calf Raises
Seated Calf Raise
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Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises