Week 130   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
MED/HEAVY

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Day 2
HEAVY

40-45 min
DATE

Back:

1) Deadlifts
Deadlift

Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls
Barbell Curl

 
SUPER SET
3 & 4
3) Rope Hammer Curls
Cable Hammer CurlRope handle

4) Hanging Leg Raises
Hanging Leg Raises
 0 x Failure               ____
0 x Failure               ____
0 x Failure               ____
0 x Failure               ____

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 
SUPER SET
3 & 4
3) Universal Machine Calf Raises
Universal Machine Calf Raises
4) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

2) One Arm Cable Side Raises
One Arm Cable Side Raise