Week 265    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

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Dumbbell Cross Bench Pullovers

Dumbbell Cross Bench Pullover

 

Day 2
HEAVY

35 min
DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Hyper-Extensions

Hyper-Extension

0 x Failure     ____ x ____

 

Day 3
LIGHT

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Handle
Tricep Pushdown

2) Cable Curls with EZ Curl Handle
Standing Cable Curl


 
SUPER SET
3 & 4
3) Crunches
Ab Crunches
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Reverse Crunches
Reverse Ab Crunch
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

 

Day 5
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Rear Smith Machine Press
Behind the Neck Press on Smith Machine

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row