Week 218    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) Decline Barbell Press

Decline Bench Press

2) Incline Cambered Barbell Press
Incline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
 2, 3 & 4

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown

   
3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
4) Hyper-Extensions
Hyper-Extension
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

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) Incline Dumbbell Curls
Incline Dumbbell Curl

 
SUPER SET
 3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Preacher Curls
Preacher Curl

Day 4
HEAVY

35 min
DATE

Legs:

1) Front Hack Squats

Front Hack Squat

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Day 5
LIGHT

20-25 min
DATE

Delts:

1) Standing Dumbbell Press

Standing Dumbbell Press

2) Mountain Climbers

Mountain Climbers

0 x 10/each side       ____ x ____
0 x 10/each side       ____ x ____
0 x 10/each side       ____ x ____