Week 169   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) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell

Day 2
MED/HEAVY

20-25 min

DATE

Back:

1) Rack Pulls (Start just above knee)
Rack Pull

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Day 3
HEAVY

25-30 min

DATE

Arms:

SUPER SET
1 & 2
with same weights

1) Dumbbell Crossface

Lying Dumbbell Crossface

2) Dumbbell Concentration Curls

Concentration Curl

Day 4
LIGHT

40 min

DATE

Legs:

SUPER SET
1 & 2

1) Vertical Leg Press

Vertical Leg Press


2) Universal Machine Calf Raises

Universal Machine Calf Raises

 
SUPER SET
3 & 4

3) Ab Roller

Ab Roller

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
4) Ball Crunches
Ball Crunches
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 5
MEDIUM

20 min

DATE

Delts:

SUPER SET
1 & 2
with #1 weights

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Press
with No Back Support

Seated Dumbbell Press