Week 228    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:

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

2) "Cormax" Flat Bench Press
Handle = 45 lbs.

Cormax Ballistic Bench Press
 

Day 2
MEDIUM

30 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Gravitron Parallel Grip Pullup
Gravitron Pull up
Percentage of Bodyweight

 
SUPER SET
3 & 4
3) Barbell Shrugs
Barbell Shrug

4) Good Morning
Good Mornings

 

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Preacher Curls
with EZ Curl Bar

Preacher Curl

Day 4
HEAVY

30 min
DATE

Legs:

1) Single Leg Press

Single Leg - Leg Press

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Day 5
LIGHT

15 min
DATE

Delts:

1) Alternating Dumbbell Side Raises & Dumbbell Front Raises
Dumbbell Side Raise Dumbbell Front Raises


100 each

2) Hanging Knee Lifts

Hanging Knee Raises

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