Week 312 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)
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Day 1
LIGHT 20 min DATE |
Chest:
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1) Incline Dumbbell Flyes |
2) Incline Dumbbell Press
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use #1 weight |
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3) Gaspari's |
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Day 2
MEDIUM 35 min DATE |
Back: SUPER SET 1 & 2 |
1) 3/4 Deadlifts |
2) Pulldowns with V-Shaped Handle
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Day 3
MEDIUM 30 min DATE |
Arms:
SUPER SET |
1) Seated Overhead Extenstions
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2) Standing Dumbbell Curls
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Day 4
MEDIUM 35 min DATE |
Legs:
SUPER SET 1, 2 & 3 with same weights |
1) One Leg- Leg Press |
2) Calf Raises on Leg Press
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3) Leg Press |
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Day 5 HEAVY
25 min DATE |
Delts:
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1) Standing Barbell Press
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