Week 266    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

30 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. - When you miss the weight start dropping the weight 5% until you get 5 reps.

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
LIGHT

30 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Ab Machine

Ab Machine


Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions (1 Dumbbell - 2 Arms)

Tricep Overhead Dumbbell Extensions

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
3 & 4
3) Pushdowns with Rope Handle
Tricep Pushdown

4) Rope Hammer Curls
Cable Hammer CurlRope handle

Day 4
MEDIUM

35 min
DATE

Legs:

1) Single Leg - Leg Press

Single Leg - Leg Press

2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

 
SUPER SET
3 & 4

3) Free Weight Leg Curls
Leg Curls on Free Weight Machine

4) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:
SUPER SET
1, 2 & 3 with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises
Dumbbell Front Raises

3) Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise