| Week: 336 | 4 or 5 Day Workout |
Heavy & Light 100% = 1 Rep Max |
| Name: | 4 Day (Combine Chest & Delts (heaviest bodypart 1st, if both Medium do Chest first)) |
Medium & Med/Heavy 100% = 2 Rep Max |
Day 1
HEAVY
Time:
30 min.
Date:
Chest:
1) Flat Barbell Press
GO UP UNTIL YOU CAN'T GET 1 REP THEN BACK DOWN UNTIL YOU GET 10 REPS
Day 2
LIGHT
Time:
30 min.
Date:
Back:
1) Close T-Bar Rows
2) Sit Ups on Slant Board
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
Time:
35 min.
Date:
Arms:
SUPER
SET
1 & 2
1) Seated Overhead Extensions
(2 Hands - 1 Dumbbell)
(2 Hands - 1 Dumbbell)
2) Seated Dumbbell Curls
SUPER
SET
3 & 4 with same weights
3) Dumbbell Crossface
4) Dumbbell Concentration Curls
Day 4
LIGHT
Time:
25 min.
Date:
Legs:
SUPER
SET
1 & 2 with same weights
1) Leg Press
2) Calf Raises on Leg Press
Day 5
MEDIUM
Time:
20 min.
Date:
Delts:
SUPER
SET
1 & 2 with same weights
1) Dumbbell Side Raises
2) Dumbbell Front Raises
