Day 1
MEDIUM
25 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Barbell Press
2) Pec Deck
Week 165 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 25 min |
Chest: SUPER SET |
1) Flat Barbell Press
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2) Pec Deck
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Day 2 30 min |
Back: |
1) Dumbbell Rows
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Day 3 30 min |
Arms: SUPER SET |
1) Seated Overhead Extensions
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2) Standing EZ Bar Curls
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SUPER SET 3 & 4 |
3) Torso Track  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
4) Stick Twist  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
Day 4 25-30 min |
Legs: SUPER SET |
1) Hack Squats
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2) Standing Leg Curls
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3) Seated Calf Raises |
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Day 5 25-30 min |
Delts: SUPER SET |
1) Seated "Arnold" Dumbbell Press
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2) Barbell Front Raises |
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3) Wide Grip Barbell Upright Rows  |
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