Day 1
HEAVY
HEAVY
30 min
DATE
DATE
Chest:
1) Flat Barbell Bench Press
2) Cable Crossovers
Week 101 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)
|
Day 1
HEAVY 30 min DATE |
Chest:
|
1) Flat Barbell Bench Press
|
2) Cable Crossovers
|
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Day 2 35 min |
Back: SUPER SET |
1) Underhand Pulldowns
 |
2) Seated Cable Rows
 Shaped Handle |
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SUPER SET 4, 5 & 6 |
3) Barbell Shrugs  |
4) Hyper-Extensions  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
||
5) Sit Ups on Slant Board
(Top Hole)  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
6) Side Plank
 |
Timed Hold ____ seconds Timed Hold ____ seconds Timed Hold ____ seconds |
Day 3 25 min |
Arms: SUPER SET |
1) Underhand Pushdowns   |
2) Drag Curls  |
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SUPER SET 3 & 4 |
3) Dumbbell Hammer Curls  |
4) Forearm Roller  |
10lbs x Failure ____ 5lbs x Failure ____ 0lbs x Failure ____ |
Day 4
MEDIUM 30 min DATE |
Legs:
|
1) Smith Machine Lunges
 |
2) Smith Machine Calf Raises
 |
| Day 5
MEDIUM 25-30 min
DATE
|
Delts:
|
1) Seated Universal Press
(Facing In - With Lower-back Support)  |
2) Seated Rear Dumbbell Raises
 |
