Week 116    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
HEAVY

40 min
DATE

Chest:

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

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Day 2
LIGHT

15-20 min
DATE

Back:

1) Seated Cable Rows
with Chain Handle
Seated Cable Row

2) Pulldowns

Front Lat Pulldown

   
3) Barbell Shrugs
Barbell Shrug
4) Good Morning
Good Mornings

Day 3
MEDIUM

35-40 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with Super EZ Curl Bar

Overhead Tricep Extensions

2) Preacher Curls
with EZ Curl Bar

Preacher Curl

 
SUPER SET
3 & 4
3) Narrow Grip Dips
Dips

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

4) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

Day 4
MEDIUM

30 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

SUPER SET
1 & 2 after warm ups


2) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

 

 

Day 5
MED/HEAVY

25-30 min

DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press