5 Week Advanced Workout Rotation

Light, Medium, Med/Heavy & Heavy Pyramids

Day 1Day 2Day 3Day 4Day 5

The first exercise for each body part is done in a pyramid, where the first 4-6 sets are warm ups and allfollowing
sets are done to failure. Any secondary exercises for the same body part are done in a descending order (heavy set first), unless safety or pain dictates otherwise.

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.

Workout Times
If you are not with in 5 minutes of the time posted for each workout, you are going to slow or resting too long.

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.

Light does not mean easy!