Week 253    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
MED/HEAVY

30-35 min
DATE

Chest:

1) Incline Smith Machine Press

Incline Bench Press on Smith Machine

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
2 & 3

1) Seated Cable Rows with Shaped Handle
Seated Cable Row

2) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
3) 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
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions with EZ Curl Handle
Overhead Cable Extensions

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
3 & 4 with same weight
3) Cable Kickbacks
Underhand Cable Tricep KickbacksSingle handle
4) Cable Crossover Curls
Cable Crossover Curl

Day 4
HEAVY

35-40 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

Day 5
LIGHT

25 min
DATE

Delts:

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

2) Side Plank/Hold

Side Plank/Hold

0 x Failure     ____ seconds
0 x Failure     ____ seconds
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