Week 132   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

20-25 min
DATE

Chest:

1) Incline Barbell Press
Incline Bench Press

2) "Futron" Incline Barbell Press
Incline Bench Press

   

3) Flat Barbell Press

Flat Bench Press

4) Decline Barbell Press
Decline Bench Press
   
5) Side Plank
Side Plank/Hold
0 x Failure           ____

6) Double Crunches
Double Ab Crunch

0 x Failure           ____

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Good Morning

Good Mornings

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extension

Seated One Arm Overhead Extensions
(Rear View)

2) Dumbbell Preacher Curl

Preacher Curl

 
SUPER SET
3 & 4
3) Bench Dips
Bench Dips
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____
4) Barbell Concentration Curls
Barbell Concentration Curls

Day 4
MEDIUM

25 min
DATE

Legs:

SUPER SET
1, 2 & 3 starting
at 100%

1) One Leg - Leg Press
Sled = 75 lbs.

Single Leg - Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press

#1 weights

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

   
3) Standing Leg Curl
Standing One Leg - Leg Curl
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Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Smith Machine Press Bar = 20 lbs.
Seated Press on Smith Machine