Week 77     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
LIGHT

15-20 min
DATE

Chest:

1) Flat Barbell Press
Flat Bench Press
You can pause (holding the weight on your chest), but don't stop until you reach 500.

2) Ball Crunches

Ball Crunches

0 x Failure        ___
0 x Failure        ___
0 x Failure         ___

Day 2
MEDIUM

40 min
DATE

Back:

SUPER SET
2, 3 & 4

1) T-Bar Rows
with ---o--- handle

T-bar Row

2) Dumbbell Rows

Dumbbell Rows

   

3) Barbell Shrugs
Barbell Shrug

4) Good Mornings
Good Mornings

Day 3
MEDIUM

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Cable Kickbacks
(palm up)

Underhand Cable Tricep KickbacksSingle handle

2) Cable Crossover Curls

Cable Crossover Curl

Day 4
MEDIUM

25 min
DATE

Legs:

1) Vertical Leg Press
(sled = 0)

Vertical Leg Press

SUPER SET Last 5 Sets
with same weight

2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 

 

80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

 

 

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
HEAVY

30 min DATE

Delts:

1) Seated Smith Machine Press
(behind the head)
Behind the Neck Press on Smith Machine

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