Week 260    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
MEDIUM

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
HEAVY

35-40 min
DATE

Back:

 

1) T-Bar Rows

T-bar Row

Day 3
LIGHT

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) Hanging Leg Raises
Hanging Leg Raises
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Universal Leg Curls

Leg Curls on Universal Machine

   
3) Standing Calf Raises
Universal Machine Calf Raises
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Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Dumbbell Side Raises
Dumbbell Side Raise

3) Dumbbell Front Raises
Dumbbell Front Raises