Week 201    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
HEAVY

25-30 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Day 2
LIGHT

20 min
DATE

Back:
SUPER SET
 1 & 2 with same weight

1) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row


2) Close Grip Barbell Upright Rows

Close Grip Barbell Upright Row


 
SUPER SET
 3 & 4

3) Hyper-Extensions
Hyper-Extension

0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
4) Sit Ups on Slant Board
Decline Sit Up
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
 

Day 3
MEDIUM

15-20 min
DATE

Arms:

SUPER SET
 1 & 2

1) Underhand Pushdowns

2) Cable Curls with EZ Curl Handle

Cable Curls

 

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
 1 & 2

1) Vertical Leg Press
Vertical Leg Press

2) Free Standing Calf Raises
Standing Calf Raise

 

Day 5
MEDIUM

30 min

DATE

Delts:

SUPER SET
 2 & 3

1) Rear Smith Machine Press
Behind the Neck Press on Smith Machine

2) Lying Barbell Front Raises

Barbell Front Raise on Incline

   

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

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