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Week 160   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) Upward Cable Crossovers

Upward Cable Crossover

Day 2
HEAVY

35 min
DATE

Back:

1) Smith Machine Deadlifts

3/4 Smith Machine Deadlift

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Day 3
LIGHT

25 min
DATE

Arms:

SUPER SET
 1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Preacher Curls
with Straight Barbell
Preacher Curl

 
SUPER SET
 3 & 4

3) Ab Bench
Ab Bench

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

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
 Last 5 sets of 1 & 2

1) Smith Machine Squats

Squats on Smith Machine

2) Smith Machine Calf Raises

Smith Machine Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

1) Rear Smith Machine Press

Behind the Neck Press on Smith Machine

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise