Week 291   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
HEAVY

30 min
DATE

Chest:

1) Incline Barbell Press

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Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows


2) Barbell Shrugs

 

3) Hyper-Extensions

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Sit Ups on Slant Board
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ Curl Handle

2) Standing Barbell Curls

 
SUPER SET
3 & 4 with same weights
3) Dumbbell Crossface
4) Dumbbell Concentration Curls

Day 4
MEDIUM

35 min
DATE

Legs:
SUPER SET
1 & 2
then add 3 after warm-ups

1) Barbell Squats

2) Front Hack Squats

 

   
3) Standing Machine Calf Raises
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Day 5
MEDIUM

20 min
DATE

Delts:

SUPER SET
1 & 2 with same weights

1) Dumbbell Side Raises

2) Dumbbell Front Raises