Week 223    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

25 min
DATE

Chest:

1) Low Incline Smith Machine Press
Low Incline Bench Press on Smith Machine

2) Cable Crossovers
Cable Crossover

Day 2
MED/HEAVY

30-35 min
DATE

Back:

SUPER SET
 2 & 3

1) Bent Over Barbell Rows (Underhand Grip)

Bent Over Barbell Row

2) Barbell Shrugs

Barbell Shrug
 
3) Lower-Back Machine
Lower-back Machine
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Day 3
MEDIUM

25-30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Underhand Pushdowns with Chain or Cloth Handle

2) Cable Curls with EZ Curl Handle
Cable Curls

 
3) Barbell Wrist Curls
Forearm Curl

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Day 4
HEAVY

25-30 min
DATE

Legs:

1) Bodysmith Leg Press

Leg Press

Sets of 5 until you can't do 5

2) Free Standing Calf Raises

Standing Calf Raise

0% x Failure      ____ x ____

Day 5
LIGHT

20-25 min
DATE

Delts:

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

2) Ball Crunches

Ball Crunches

 0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____