Week 195    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) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Cable Crossovers

Cable Crossover
 

Day 2
HEAVY

30 min
DATE

Back:

1) Rack Pulls
(Start just above the knees)
Rack Pull

Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

When you miss the weight start dropping the weight 5% until you get 5 reps.

 

Day 3
LIGHT

20-25 min
DATE

Arms:

SUPER SET
 1, 2 & 3
with same weight

1) Seated Overhead Extensions
with straight barbell

Overhead Tricep Extensions

2) Standing Barbell Curls

Barbell Curl

   
3) Barbell Reverse Curls
Revese Curl

4) Sit Ups on Slant Board
Decline Sit Up
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____
 

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
 1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl

 

Day 5
MEDIUM+

30 min
DATE

Delts:

SUPER SET
 1 & 2 with same weight

1) Barbell Front Raises

Barbell Front Raise

2) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
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