Week 152   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
LIGHT

20 min
DATE

Chest:

SUPER SET
 1, 2, 3, 4 & 5

1) Incline Dumbbell Flyes
Incline Dumbbell Fly


2) Incline Dumbbell Press
Incline Dumbbell Bench Press
 
use #1 Weights on all 4

3) Flat Dumbbell Flyes
Flat Dumbbell Fly


4) Flat Dumbbell Press
Flat Dumbbell Bench Press


   
5) Hanging Leg Lifts
Hanging Leg Raises

0 x Failure            ____
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____

Day 2
MEDIUM

30 min
DATE

Back:

1) 3/4 Deadlifts
from the bottom of the Squat Rack
(NO STRAPS OR HOOKS)
3/4 Deadlift
GO UP UNTIL YOU CAN'T DO 1 REP

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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
 1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls

Barbell Curl

 
SUPER SET
 3 & 4
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl

Day 4
MEDIUM

25 min
DATE

Legs:

SUPER SET
 1 & 2 after warm ups

1) Vertical Leg Press

Vertical Leg Press


2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 


Day 5
HEAVY

30-35 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine