Week 43     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

 30-35 min
DATE

Chest:
1) Decline Barbell Press
Decline Bench Press
2) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs
Day 2
MEDIUM
min
DATE
Back:

SUPER SET
1 & 2
1) Dumbbell Rows

Dumbbell Rows

2) Pulldowns (parallel grip)

Front Lat Pulldown

 
SUPER SET
3 & 4
3) Universal Machine Shrugs (facing away)
Shrug on Universal Machine
4) Hyper-extensions

Hyper-Extension
35 lbs x Failure     35 x ____
25 lbs x Failure     25 x ____
10 lbs x Failure     10 x ____
5 lbs x Failure       5 x ____
0 lbs x Failure       0 x ____
Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Super EZ curl bar
= 25lbs
Overhead Tricep Extensions

2) Preacher Curls
with short straight bar
= 30lbs
Preacher Curl

   
3) Forearm Wrist Roller
10 lbs x Failure     10 x ____
5 lbs x Failure       5 x ____
2.5 lbs x Failure   2.5 x ____
Forearm Roller
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Day 4
HEAVY
30-35 min DATE

Legs:

SUPER SET
1 & 2
1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Universal Machine Leg Curls
Leg Curls on Universal Machine

Day 5
LIGHT

25 min
DATE
Delts:
SUPER
SET
1, 2 & 3
with same
dumbbells
1) Dumbbell Side Raises
Dumbbell Side Raise
2) Dumbbell Front Raises
Dumbbell Front Raises
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____