Week 275   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

30 min
DATE

Chest:

SUPER SET
2 & 3

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Pec Deck
Pec Deck/Butterfly Machine
3) Dumbbell Pullovers
Dumbbell Cross Bench Pullover

Day 2
HEAVY

30 min
DATE

Back:

1) Wide Grip T-Bar Rows

T-bar Row

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Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls

Barbell Curl

 
SUPER SET
3 & 4

3) Crunches

Ab Crunches

 0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Reverse Crunches
Reverse Ab Crunch
 0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Hack Squats

Hack Squat

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 

3) Seated Calf Raises
Seated Calf Raise
4) Single Standing Calf Raise
Standing Calf Raise
 0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

Day 5
MEDIUM

20 min
DATE

Delts:

SUPER SET
1 & 2 with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises

Dumbbell Front Raises