Week 115    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
20 min
DATE

Delts:

1) Seated Rear Barbell Press
Behind the Neck Barbell Press

2) Seated Front Barbell Press
Seated Barbell Press

   
3) Seated Dummbell Press
Seated Dumbbell Press
4) Dumbbell Side Raises
Dumbbell Side Raise
   

3) Ball Crunches
Ball Crunches

 0 x Failure             ____
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Day 2
HEAVY

40 min

DATE

Chest:

1) Flat Barbell Press
Flat Bench Press
GO UP UNTIL YOU CAN'T GET 5
THEN GO UP ANOTHER 5% x Failure
THEN GO BACK DOWN BY 10% DROPS

Day 3
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) T-bar Rows

T-bar Row

2) Seated Cable Rows
with V-shaped handle
Seated Cable Row

   
3) Universal Machine Shrugs (Facing Out)
Shrug on Universal Machine

4) Hyper-Extensions
Hyper-Extension

35 lbs x Failure          ____
25 lbs x Failure          ____
10 lbs x Failure          ____
  5 lbs x Failure          ____
  0 lbs x Failure          ____

Day 4
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
with Rope Handle
Tricep Pushdowns

2) Cable Curls
with EZ Curl Handle
Cable Curls

 
SUPER SET
3 & 4
3) Cable Kickbacks (Underhand)
Underhand Cable Tricep KickbacksSingle handle

4) Cable Crossover Curls
Cable Crossover Curl

Day 5
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl
 
SUPER SET
3 & 4
3) Seated Calf Raises
Seated Calf Raise
4) Free Standing Calf Raises
Standing Calf Raise

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