Advanced Workout
5 Week Rotation


Light, Medium, Med/Heavy & Heavy Pyramids


 
Day 1
Day 2
Day 3
Day 4
Day 5
Week
Chest
Back
Arms
Legs
Delts
1
H
L
M
M
M
2
L
M
M
M
H
3
M
M
M
H
L
4
M
M
H
L
M
5
M
H
L
M
M

4 day people combine Chest & Delts.

Prioritize heaviest body part first.
Optional: Drop the last 1 or 2 lighter sets from the first body part
and the first 1 or 2 warm up sets from the second body part.

Abs
Train your abs the same way you train any other bodypart.
Hard once a week with light, medium and heavy days.
Choose one or two exercises and change them each week.


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