Week 118    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

35 min
DATE

Chest:

SUPER SET
2 & 3

1) Decline Barbell Press

Decline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

   
3) Dumbbell Pullovers
Dumbbell Cross Bench Pullover
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Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pull Ups with V-Shaped Handle

Close Grip Pull UpsPower Rack/Squat Rack  

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

   
3) Barbell Shrugs
Barbell Shrug
4) Lower-Back Machine
Lower-back Machine

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns

Tricep Pushdowns on Universal Machine

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
3 & 4
3) Bench Dips
Bench Dips
0 x Failure           ____
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4) Barbell Reverse Curls
Revese Curl

Day 4
HEAVY

30-35 min
DATE

Legs:

1) "Bodysmith" Leg Press
Sled = 0

Leg Press

GO UP UNTIL YOU CAN'T DO 5
THEN GO DOWN

Day 5
LIGHT

20 min
DATE

Delts:

SUPER SET
1, 2,3 & 4

1) Standing Dumbbell Side Raises
Dumbbell Side Raise

2) Standing Dumbbell Front Raises
Dumbbell Front Raises

 
3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure           ____
0 x Failure           ____
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0 x Failure           ____
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____