Week 23     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) Dips
Dips
SUPER SET 2 & 3
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____

3) Upward Cable Crossovers
Upward Cable Crossover

Day 2
MEDIUM

40 min
DATE

Back:
1) Close Grip Leverage Row Machine (bottom handles)
Leverage Machine Rows
2) Dumbbell Rows
Dumbbell Rows

 
Traps:
3) Dumbbell Shrugs
Dumbbell Shrug

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Day 3
MED/HEAVY
30-35 min
DATE

    Arms:
SUPER SET
1 & 2
1) Cable Kickbacks
Underhand Grip
on Cable Crossover Machine
Underhand Cable Tricep KickbacksSingle handle

2) Cable Curls
on Cable Crossover Machine
Cable Crossover Curl

Day 4
HEAVY

30-35 min
DATE
Legs:

1) Barbell Squats with Beeper
Free Weight SquatSquat Rack

Day 5
LIGHT

15 min
DATE
Delts:
1) Dumbbell Side Raises
Dumbbell Side Raise

Use Side Raise weight
on all 3 exercises 100 reps each
2) Dumbbell Front Raises
Dumbbell Front Raises
____ x ____
3) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
____ x ____