Week 84     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) "Futron" Incline Barbell Press
Incline Bench Press


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Day 2
MED/HEAVY

 30 min
DATE

Back:

 

1) Dumbell Rows
Dumbbell Rows


Day 3
HEAVY

40-45 min
DATE

Arms:

SUPER
SET
1 & 2

1) Close Grip Barbell Press
(approx. 12 inches apart)

Close Grip Bench Press

2) Standing Barbell Curls

Barbell Curl

Day 4
LIGHT

30 min
DATE

Legs:

1) "Bodysmith" Leg Press
sled=0
Leg Press


2) Leg Press (blue & white)
sled=75
Leg Press


   
3) "Trotter" Leg Press (green & white)
sled=125
Leg Presses


4) Seated Calf Raises
Seated Calf Raise
   

5) Double Crunches
Double Ab Crunch

 0 x Failure        ____
0 x Failure        ____

6) Gaspari's
Standing Dumbbell Serratus Crunch

 20% x Failure     ____ x ____
20% x Failure     ____ x ____

Day 5
MED/HEAVY

25 min DATE

Delts:

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row