Week 264    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) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Underhand Barbell Rows

Bent Over Barbell Row

2) Straight Arm Pulldowns

Straight Arm Pulldowns

 
SUPER SET
3 & 4
3) Close Grip Smith Machine Upright Rows
Close Grip Upright Row on Smith Machine

4) Lower-Back Machine

Lower-back Machine

 

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

 

Day 4
LIGHT

25 min
DATE

Legs:
SUPER SET
1, 2, 3 & 4

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine


2) Leg Curls

Leg Curl


   
3) Standing Calf Raises
Universal Machine Calf Raises

4) Ab Roller

Ab Roller

 0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Arnold Dumbbell Press

Arnold Press

2) Rope Front Raises

Cable Front Raise with Rope handle