Week 249    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:

SUPER SET
1 & 2

1) Incline Barbell Press

Incline Bench Press

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

Day 2
MEDIUM

30-35 min
DATE

Back:

 

1) Pulldowns with Handle

Front Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 
SUPER SET
3 & 4

3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension

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

Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press
Close Grip Bench Press
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.

2) Standing EZ Bar Curls
Barbell Curl

Day 4
LIGHT

15-20 min
DATE

Legs:

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Leg Curls
Leg Curl

   
3) Free Standing Calf Raises
Standing Calf Raise
0 x 100      ____ x ____
4) Ab Bench or Rope Crunches
Ab Bench

Day 5
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
1 & 2 with same weights

1) Front Smith Machine Press
Seated Press on Smith Machine

2) Dumbbell Side Raises

Dumbbell Side Raise

   
3) Dumbbell Front Raises
Dumbbell Front Raise

4) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise