Week 174   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
MED/HEAVY

35 min
DATE

Chest:

1) Flat Bench Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

35-40 min

DATE

Back:

1) Deadlifts
(No straps or hooks)
Deadlift

2) Pull Up with V-shaped handle

Close Grip Pull UpsPower Rack/Squat Rack  

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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Day 3
HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

Sets of 5 until you can't

then 25% x Failure

2) Standing Barbell Curls

Barbell Curl

Sets of 5 until you can't

then 25% x Failure

 

Day 4
LIGHT

35-40 min

DATE

Legs:

1) Bodysmith Leg Press
Sled = 0 lbs.

Leg Press
Sets of 20 until you can't
then go back down

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Day 5
MEDIUM

25 min

DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Lying Barbell Front Raises

Barbell Front Raise on Incline