Week 234    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 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Push Ups
(optional with "Perfect Push Up")

Push Ups

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

Day 2
MEDIUM

20-25 min
DATE

Back:

SUPER SET
1, 2 & 3 after warm ups

1) Pulldowns with Shaped Handle

Front Lat Pulldown

2) Barbell Shrugs

Barbell Shrug

   
3) Hyper-Extensions
Hyper-Extension
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
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Day 3
HEAVY

35-40 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

 

Day 4
LIGHT

20-25 min
DATE

Legs:

SUPER SET
1, 2 3 & 4

1) "Bodysmith" Leg Press

Leg Press

2) Free Weight Leg Extension
Leg Extensions on Free Weight Machine

   
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

4) Hanging Leg Raises
Hanging Leg Raises

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

Day 5
MEDIUM

15 amin
DATE

Delts:

SUPER SET
1 & 2 with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises

Dumbbell Front Raises