Week 230    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

30-35 min
DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Day 2
HEAVY

30-35 min
DATE

Back:

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

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Day 3
LIGHT

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Dumbbell Curls

Dumbbell Curl

 
SUPER SET
3 & 4

3) Ball Crunches
Ball Crunches

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

4) Ball Jack Knives
Jacknives on Ball

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

Day 4
MEDIUM

20 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Curls

Leg Curl

2) Standing Calf Raises

Universal Machine Calf Raises

 

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Cable Front Raises with Rope Handle
Cable Front Raise with Rope handle