Week 178   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

25-30 min
DATE

Chest:

1) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

30-35 min

DATE

Back:

1) Dumbbell Rows

Dumbbell Rows

2) Smith Machine Shrugs
Shrugs on Smith Machine

Day 3
MEDIUM

35-40 min

DATE

Arms:

SUPER SET
 1 & 2

1) Overhead Cable Extensions
with EZ Curl Handle
Overhead Cable Extensions

2) Preacher Curls
with Straight Barbell

Preacher Curl

 
SUPER SET
 3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Concentration Curls
Concentration Curl

Day 4
HEAVY

25-30 min

DATE

Legs:

1) Hack Squats

Hack Squat
Sets of 5 until can't
Then 25% x Failure

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Day 5
LIGHT

15 min

DATE

Delts:

1) Dumbbell Side Raises
Dumbbell Side Raise


2) Dumbbell Front Raises
Dumbbell Front Raises

Use #1 Weight         ____ x ____

   
3) Dumbbell Rear Raises
Seated Dumbbell Rear Raise
Use #1 Weight         ____ x ____

4) Seated Dumbbell Press
Seated Dumbbell Press

 Use #1 Weight        ____ x ____
   
5) Hanging Leg Lifts
Hanging Leg Raises
 0 x 25         ____ x ____
6) Hanging Knee Raises
Hanging Knee Raises
 0 x 25         ____ x ____