Week 231    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
HEAVY

35-40 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Dips

Dips

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

Day 2
LIGHT

20 min
DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Dumbbell Shrugs

Dumbbell Shrug

 
SUPER SET
3 & 4
3) Hyper-Extensions
Hyper-Extension
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

4) Double Crunches
Double Ab Crunch

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

Day 3
MED/HEAVY

35-40 min
DATE

Arms:

SUPER SET
1 & 2 with same weight

1) Seated Overhead Extensions
with EZ Curl Bar

Overhead Tricep Extensions

2) Standing EZ Curl Bar Curls

Barbell Curl

 

3) Forearm Wrist Roller
Forearm Roller

10 lbs x Failure         ____ x ____
  5 lbs x Failure         ____ x ____
  2.5 lbs x Failure      ____ x ____

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Day 4
MEDIUM

40 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

Day 5
MEDIUM

20 min
DATE

Delts:

1) Seated Universal Machine Press

Seated Machine Press

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise