Week 137   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

35 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

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

4) Hanging Knee Raises

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

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3
& 4

1) Pulldowns

Front Lat Pulldown

2) T-Bar Rows

T-bar Row


   
3) Universal Machine Shrugs (Facing In)
Shrug on Universal Machine

4) Good Morning
Good Mornings

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Barbell Curls

Barbell Curl

   
3) Forearm Wrist Roller

 15 lbs x Failure        ____
 10 lbs x Failure        ____
   5 lbs x Failure        ____
2.5 lbs x Failure        ____

Day 4
MEDIUM

40 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Front Hack Squats

Front Hack Squat

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

   

3) Universal Machine Leg Extensions
Leg Extensions on Universal Machine


4) Free Standing Calf Raises
Standing Calf Raise
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

2) "Pee Wee"
Dumbbell Side Raises
Dumbbell Side Raise