Week 230 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)
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Day 1 30-35 min |
Chest: |
1) Decline Barbell Press
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2) Incline Dumbbell Flyes
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Day 2 30-35 min |
Back: |
1) Bent Over Barbell Rows
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Day 3 30-35 min |
Arms: SUPER SET |
1) Close Grip Barbell Press |
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2) Standing Dumbbell Curls |
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SUPER SET 3 & 4 |
3) Ball Crunches |
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
4) Ball Jack Knives |
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
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Day 4 20 min |
Legs: SUPER SET |
1) Leg Curls
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2) Standing Calf Raises |
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Day 5 20-25 min |
Delts: |
1) Seated Front Smith Machine Press |
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2) Cable Front Raises with Rope Handle |
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