Week 200    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) "Futron" Incline Cambered Barbell Press
Incline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

2) Wide Stance Push Ups

Push Ups

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Day 2
HEAVY

25-30 min
DATE

Back:

1) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle

 

Day 3
LIGHT

20 min
DATE

Arms:

SUPER SET
 1 & 2

1) Skull Crushers with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Dumbbell Curls
Dumbbell Curl


   
3) Ab Bench
Ab Bench
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Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
 2 & 3

1) Smith Machine Squats

Squats on Smith Machine

2) Single Leg - Leg Extensions

Single Leg Extension


   
3) Calf Raises on Smith Machine
Smith Machine Calf Raise


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Day 5
MED/HEAVY

25 min

DATE

Delts:

1) Seated Universal Machine Press

Seated Press on Universal Machine

2) "Pee Wee" Dumbbell Side Raises

Dumbbell Side Raise