Week 288   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) Decline Barbell Press

2) Incline Dumbbell Flyes

 

Day 2
MEDIUM

30 min
DATE

Back:

1) Seated Cable Rows with Handle

2) Wide Grip Pull Ups

 
SUPER SET
 3 & 4
3) Close Grip Barbell Upright Rows

4) Hyper-Extensions

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

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2 with same weights

1) Dumbbell Crossface

2) Dumbbell Preacher Curls

 
SUPER SET
3 & 4 with same weights
3) Reverse Barbell Wrist Curls (palms down)

4) Barbell Wrist Curls (palms up)

 

Day 4
HEAVY

30 min
DATE

Legs:

1) Hack Squats

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Day 5
LIGHT

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Standing Dumbbell Press

2) Ab Bench or Rope Crunches