Week 80     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
MED/HEAVY

30 min
DATE

Chest:

1) Flat Barbell Bench Press

Flat Bench Press

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Day 2
HEAVY

30 min
DATE

Back:

1) Bent Over Barbell Rows (Overhand Grip)

Bent Over Barbell Row

Day 3
LIGHT

25-30 min
DATE

Arms:

GIANT
SUPER
SET

1, 2, 3, 4, 5 & 6

1) Pushdowns on Cable Crossover Machine with Rope handle
Tricep Pushdowns

2) Cable Curls on Cable Crossover Machine with EZ curl handle
Cable Curls

   
3) Seated Overhead Extensions
with EZ curl bar = 20 lbs.

Overhead Tricep Extensions

4) Preacher Curls
with EZ curl bar = 20 lbs.

Preacher Curl

   
5) Close Grip Push Ups
(shoulder width)
Push Ups

0 x Failure       0 x ____
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6) Barbell Concentration Curls
Barbell Concentration Curls

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Alternating Barbell Lunges
(step out real far)

Lunges with Barbell

2) Sissy Squats
Sissy Squats

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

3) One Legged Calf Raise
Standing Calf Raise

0 x Failure        0 x ____
0 x Failure        0 x ____
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0 x Failure        0 x ____
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Day 5
MEDIUM

25-30 min DATE

Delts:

SUPER SET
2 & 3

1) Wide Grip Smith Machine Upright Rows
(shoulder width) (bar = 20 lbs)

Wide Grip Upright Row on Smith Machine

2) Cable Side Raises
Cable Side Raise

3) Reverse Pec Deck
Reverse Pec Deck