Week 62     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

40 min

DATE

Chest:

SUPER
SET

1 & 2

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Smith Machine Press

Flat Bench Press on Smith Machine

 
SUPER
SET

3 & 4
3) Incline Dumbbell Flyes
Incline Dumbbell Fly
4) Cable Crossovers
Cable Crossover
   
5) Double Crunches
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
Double Ab Crunch
 

Day 2
MED/HEAVY

40 min

DATE

Back:

SUPER
SET

2 & 3

1) Dumbbell Rows

Dumbbell Rows

2) Barbell Shrugs
Barbell Shrug

3) Hyper-Extensions
Hyper-Extension

35lbs x Failure     35 x ____
25lbs x Failure     25 x ____
10lbs x Failure     10 x ____
 5 lbs x Failure       5 x ____
 0 lbs x Failure       0 x ____
Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER
SET

1 & 2

1) Skull Crushers
with EZ curl bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
= 20 lbs.

2) Preacher Curls
with EZ curl bar

Preacher Curl
= 20 lbs.

Day 4
MEDIUM

40 min DATE

Legs:

SUPER
SET
2 & 3

1) Vertical Leg Press
Vertical Leg Press

2) Barbell Lunges
Lunges with Barbell

   
3) Seated Calf Raises
Seated Calf Raise
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Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Universal Machine Press
facing in - with lower-back support
Seated Machine Press