Week 58     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:

SUPER
SET
2 & 3

1) Incline Barbell Press
(Blue & White)

Incline Bench Press

2) Pec Deck
Pec Deck/Butterfly Machine

3) Dips
Dips

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

Day 2
MEDIUM

 35 min

DATE

Back:

SUPER
SET
1 & 2

1) T-bar Rows
----o----

T-bar Row

2) Seated Cable Rows
with V shaped handle

Seated Cable Row

 
SUPER
SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug

4) Hyper-Extensions
Hyper-Extension
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
Day 3
MED/HEAVY
35 min
DATE

Arms:

SUPER
SET
1, 2 & 3 with same weight

1) Seated Overhead Extensions
with straight barbell

Overhead Tricep Extensions

2) Standing Barbell Curls

Barbell Curl

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

3) Barbell Reverse Curls (palms down)

Revese Curl

 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY

 35 min DATE

Legs:

1) Hack Squats
Hack Squat

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Day 5
LIGHT

30-35 min

DATE

Delts:

1) Seated Barbell Press
(behind the head)

Behind the Neck Barbell Press


2) Sit Ups on Sland Board (top hole)

Decline Sit Up

 0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____