Week 211    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
HEAVY

35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press
Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

2) Flat "Cormax" Bench Press

Cormax Ballistic Bench Press

Use #1 Weight

Bar = 45 lbs.

 

Day 2
LIGHT

10 min
DATE

Back:

1) Seated Cable Rows
with Handle
Seated Cable Row


2) Seated Waist Twist

Seated Waist Twist

0 x 100 per side      ____ x ____
 

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Overhead Cable Extensions
with EZ Curl Handle
Overhead Cable Extensions

2) Standing Barbell Curls

Barbell Curl

 
SUPER SET
 3 & 4
with same weight

3) Dumbbell Crossface
Lying Dumbbell Crossface

4) Dumbbell Concentration Curls
Concentration Curl
 

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
 1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 
SUPER SET
 3 & 4
3) Sissy Squats
Sissy Squats
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
4) Free Standing Calf Raises
Standing Calf Raise
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
 

Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
 1 & 2 after heavy set

1) Rear Barbell Press

Behind the Neck Barbell Press

2) Reverse Pec Deck

Reverse Pec Deck