Week 205 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 30 min |
Chest: |
1) Flat Barbell Press
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Day 2 30-35 min |
Back: |
1) Wide Grip Leverage Rows
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Day 3 20-25 min |
Arms: |
1) Close Grip Barbell Press
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2) Barbell Curls |
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3) Dumbbell Hammer Curls |
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4) Ab Roller |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
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Day 4 35-40 min |
Legs: SUPER SET |
1) Front Hack Squats
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2) Barbell Squats
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Day 5 20 min |
Delts: |
1) Seated Dumbbell Side Raises |
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