Week 95    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

35 min
DATE

Chest:

SUPER SET
2 & 3

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

Incline Barbell Press

2) Cable Crossovers
Cable Crossover

3) Dips
Dips

Day 2
HEAVY

35 min
DATE

Back:

1) Deadlifts
Deadlift
Go up until you can't do 5 FULL STRICT reps, then you are done.

Day 3
LIGHT

20-25 min
DATE

Arms:

1) Skull Crushers
(with EZ curl bar )
= 20lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

Goal 50-100

2) Preacher Curls
(with EZ curl bar)
= 20lbs
Preacher Curl

Goal match #1

   
3) Barbell Reverse Curls
Revese Curl

Goal match #1

4) Hanging Leg Raises
Hanging Leg Raises

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

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs

Hack Squat

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

   
3) Seated Calf Raises
Seated Calf Raise
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Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Smith Machine Press
(Behind the Neck)
Behind the Neck Press on Smith Machine

2) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine