Week 197    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
LIGHT

 25-30 min
DATE

Chest:

SUPER SET
 1, 2 & 3

1) Incline Barbell Press
Incline Bench Press


2) Flat Barbell Press

Flat Bench Press


   
3) Decline Barbell Press
Decline Bench Press


4) Hanging Leg Raises

Hanging Leg Raises

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

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
 1 & 2

1) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

2) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown

 
SUPER SET
 3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____

Day 3
MED/HEAVY

20-25 min
DATE

Arms:

SUPER SET
 1 & 2

1) Pushdowns


Tricep Pushdown

2) Cable Curls


Standing Cable Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
 1, 2 & 3 after warm-ups

1) Single Leg - "Trotter" Leg Press
(Sled = 125 lbs)

Single Leg Press

2) Single Leg - Calf Raises on "Trotter" Leg Press

Single Calf Raise on Leg Press

   

3) Single Leg - Leg Curls
Single Leg Curl

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Advanced Workout
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Day 5
HEAVY

25-30 min
DATE

Delts:

1) Seated Barbell Press
(in squat/power rack)

Seated Front Barbell Press


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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.