Week 32     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

 35 min
DATE
Delts:

1) Seated Front Press
(in power/squat rack)
Seated Front Barbell Press


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Day 2
LIGHT

 25-30 min
DATE
Chest:

SUPER SET
1 & 2
1) Decline Barbell Press
Decline Bench Press
2) Cable Crossovers
Cable Crossover
3) Sit ups on slant board (on highest incline)
3 sets to failure
Decline Sit Up
Day 3
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3
1) "Bodysmith" Leg Press
(sled=0)

Leg Press
2) Free Weight Leg Curls
Leg Curls on Free Weight Machine
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
Day 4
MEDIUM
30 min
DATE
    Back:
SUPER SET
2 & 3
1) Seated Cable Rows
with shaped handle
Seated Cable Row
2) Dumbbell Rows
Dumbbell Rows
3) Dumbbell Shrugs
Dumbbell Shrug
Day 5
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

2) Preacher Curls
with EZ curl bar

Preacher Curl

 
SUPER SET
3 & 4
3) Pushdowns with Rope handle
on Cable Crossover machine
Tricep Pushdowns
4) Hammer Curls with Rope handle
on Cable Crossover machine
Cable Hammer Curl