Week 30     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) Incline Dumbbell Press
Incline Dumbbell Bench Press
2) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell

Day 2
HEAVY

25-30 min
DATE
Back:
1) Rack Pulls

Starting position is just above the knee cap
Rack Pull
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Day 3
LIGHT

30 min
DATE
    Arms:
Giant
SUPER SET
1, 2, 3 & 4
1) Pushdowns with Straight Handle

Tricep Pushdowns


2) Cable Curls with EZ Curl Handle

Cable Curls
3) Skull Crushers
with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
4) Standing EZ Bar Curls

Barbell Curl
5) Hanging Knee Raises
Hanging Knee Raises
   
0 x Failure   ____
0 x Failure   ____
0 x Failure   ____
0 x Failure   ____
Day 4
MEDIUM

20-25 min
DATE

Legs:

1) Leg Extensions
Leg Extension

SUPER SET 2, 3 & 4
2) Leg Curls
Leg Curl
   
3) Sissy Squats
Sissy Squats
35lbs x Failure    35 x ____
25lbs x Failure    25 x ____
10lbs x Failure    10 x ____
  5lbs x Failure      5 x ____
  0lbs x Failure      0 x ____
4) Seated Calf Raises
Seated Calf Raise
Day 5
MEDIUM

15-20 min
DATE
Delts:
1) Standing Dumbbell Press
Standing Dumbbell Press
2) Rope Front Raises
Cable Front Raise with Rope handle