Week 235    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

25 min
DATE

Chest:

1) Incline Barbell Press

Incline Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

 

Day 2
HEAVY

30 min
DATE

Back:

1) T-Bar Rows with V-Shaped Handle

T-bar Row

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Day 3
LIGHT

20 min
DATE

Arms:

SUPER SET
1, 2 3 & 4

1) Underhand Pushdowns
with Chain Handle

2) Standing EZ Bar Curls
Barbell Curl

   
3) Barbell Reverse Curls
Revese Curl

4) Sit Ups on Slant Board
Decline Sit Up

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

Day 4
MEDIUM

25-30 min
DATE

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Calf Raises on Smith Machine

Smith Machine Calf Raise

 

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise