Week 240    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

25-30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Dips

Dips

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

Day 2
HEAVY

25-30 min

DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

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Day 3
LIGHT

20-25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with V-Shaped Handle

Tricep Pushdowns on Universal Machine

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
3 & 4
3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

Day 4
MEDIUM

35 min

DATE

Legs:

SUPER SET
2 & 3

1) Barbell Squats

Free Weight Squat

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

   

3) Calf Raises on Leg Press
Calf Raise on Leg Press

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Day 5
MEDIUM

25 min

DATE

Delts:

1) Wide Grip Smith Upright Rows
Wide Grip Upright Row on Smith Machine

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises