Week 284   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) Flat Barbell Press

2) Cable Crossover

 

Day 2
MEDIUM

35 min
DATE

Back:

1) Pulldowns

2) Wide Grip Leverage Rows

 
SUPER SET
3 & 4

3) Dumbbell Shrugs

4) Lower-back Machine

 

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Partial Close Grip Barbell Press

Partial Bench Press

2) Cable Curls with EZ Curl Handle

 

Day 4
LIGHT

30 min
DATE

Legs:

SUPER SET
1 & 2 with same weight

1) "Trotter" Leg Press

2) Calf Raises on "Trotter" Leg Press

 
SUPER SET
3 & 4

3) Crunches with Feet Up

 0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) 6 Inch Leg Raises
 0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Rear Barbell Press

2) Wide Grip Barbell Upright Rows