Week 276   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
HEAVY

30 min
DATE

Chest:

1) Flat Barbell Press

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Advanced Workout
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Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
1 & 2

1) Underhand Pulldowns

2) One Arm Seated Cable Rows

 
SUPER SET
3 & 4
3) Lower-Back Machine
4) Ab Machine
Ab Machine

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extension with EZ Curl Bar

2) Incline Dumbbell Curls

 
SUPER SET
3 & 4

3) Dumbbell Crossface

3) Dumbbell Concentration Curls

Day 4
MEDIUM

35 min
DATE

Legs:
SUPER SET
2 & 3 after warm-ups

1) Barbell Squats

2) Stiff Leg Deadlifts

 

3) Standing Calf Raises

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Day 5
MEDIUM

20 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Rear Barbell Press

2) Seated Dumbbell Rear Raises