Week 269    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) Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
MEDIUM

35 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle


 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-Back Machine
Lower-back Machine

Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press
Close Grip Decline 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) Standing Barbell Curls
Barbell Curl
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.

Day 4
LIGHT

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) "Bodysmith" Leg Press

Leg Press

 
SUPER SET
3 & 4
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Sit Ups on Slant Board
Decline Sit Up

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

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Universal Machine Press

Seated Press on Universal Machine

2) Lying Barbell Front Raises
Barbell Front Raise on Incline

3) Reverse Pec Deck
Reverse Pec Deck