Week 111    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
LIGHT

35-40 min
DATE

Chest:

SUPER SET
1 & 2

1) Flat Barbell Press

Flat Bench Press

2) Decline Barbell Press

Decline Bench Press

   

3) Ab Bench
Ab Bench

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Day 2
HEAVY

40 min

DATE

Back:

1) Rack Pulls
(Start just above the knee)
Rack Pull
GO UP UNTIL YOU CAN'T DO 3 REPS - THEN BACK DOWN

 

90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

 

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Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER
SET
1 & 2

1) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

 
SUPER
SET
3 & 4
3) Dumbbell Crossface
Lying Dumbbell Crossface

4) Dumbbell Concentration Curls
Concentration Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER
SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

25-30 min DATE

Delts:

SUPER SET
2 & 3

1) Seated Arnold Dumbbell Press

Arnold Press

2) Rope Front Raises
Cable Front Raise with Rope handle

3) Reverse Pec Deck
Reverse Pec Deck