Week 120    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

25-30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
HEAVY

25-30 min
DATE

Back:

1) Deadlifts
Deadlift
GO UP UNTIL YOU
CAN'T DO 3 REPS


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Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Preacher Curls
with EZ Curl Bar
Preacher Curl

   
3) Forearm Wrist Roller
Forearm Roller
5 lbs x Failure       ____

4) Ab Bench

Ab Bench

Day 4
MEDIUM

30 min
DATE

Legs:

OPTIONAL
SUPER SET
last 3

1) Barbell Lunges

Lunges with Barbell

2) Free Standing Calf Raises

Standing Calf Raise

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

Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Barbell Press

Seated Front Barbell Press

2) Barbell Front Raises

Barbell Front Raise