Week 239    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

20-25 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

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Advanced Workout
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Day 2
MED/HEAVY

30 min
DATE

Back:

1) Deadlifts

Deadlift

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Advanced Workout
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Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle

Overhead Cable Extensions

2) Standing Dumbbell Curl

Alternating Dumbbell Curls

 

Day 4
LIGHT

15 min
DATE

Legs:

1) Leg Extensions
Leg Extension

2) Leg Curls
Leg Curl

   

3) Seated Calf Raises
Seated Calf Raise

4) Ball Crunches
Ball Crunches
0 x Failure       ____ x ____
 

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Rear Smith Machine Press
Behind the Neck Press on Smith Machine

2) Barbell Front Raises

Barbell Front Raise