Week 273   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
MEDIUM

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly
 

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2 , 3 & 4

1) Bent Over Barbell Rows (Overhand Grip)

Bent Over Barbell Row

2) Seated Rows with -Shaped Handle

Seated Cable Row
   
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension
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Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Cable Extensions with Rope Handle

Seated Overhead Cable Extensions

2) Standing Curls with EZ Curl Bar

Barbell Curl

 

Day 4
HEAVY

35 min
DATE

Legs:

SUPER SET
1 & 2 starting at 95% with #1 weights

1) Leg Press

Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press


 

Day 5
LIGHT

25 min
DATE

Delts:

1) Seated Dumbbell Press
Seated Dumbbell Press
Total 500 Reps
(as few sets as it takes to reach 500)

2) Cross Bench Crunches

Cross Bench Crunches

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