Week 292   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

15 min
DATE

Chest:

1) Cable Crossovers


2) Flat Barbell Press


   

3) Double Crunches

0 x 100      ____ x ____
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Day 2
MED/HEAVY

30 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows (Overhead Grip)

2) Pulldowns with Shaped Handle

 

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle

2) Standing Barbell Curls

  

Day 4
MEDIUM

30 min
DATE

Legs:
SUPER SET
1 & 2

1) Smith Machine Squats

2) Free Weight Leg Curls

 

Day 5
HEAVY

35 min
DATE

Delts:

SUPER SET
1 & 2 with same weights

1) Wide Grip Barbell Upright Rows


2) Standing Front Barbell Press

Standing Barbell Press