Week 97 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max
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| Name
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1
LIGHT 20 min DATE |
Chest:
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1) Incline Dumbbell Flyes
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2) Flat Dumbbell Flyes |
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3) Decline Dumbbell Flyes
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4) Double Crunches
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0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
Day 2 35-40 min |
Back: |
1) Close Grip Leverage Rows
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2) Dumbbell Rows
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SUPER SET 3 & 4 |
3) Universal Shrugs (Facing Out)  |
4) Hyper-Extensions
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0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
Day 3 30-35 min |
Arms:
SUPER SET
1 & 2 |
1) Overhead Cable Extensions
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2) Seated Dumbbell Curls
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SUPER SET 3 & 4 |
3) Cable Kickbacks (Palm Up)   |
4) Cable Curls  |
Day 4
MED/HEAVY 30-35 min DATE |
Legs:
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1) Barbell Squats
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| Day 5
HEAVY 30 min
DATE
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Delts:
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1) Seated Front Barbell Press
(In squat/power rack)  |
