Week 139   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

30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press


2) Incline Dumbbell Flyes

Incline Dumbbell Fly


Day 2
MEDIUM

35-40 min
DATE

Back:

1) Deadlifts
(No Straps or Hooks)

Deadlift


2) Seated Cable Rows
with handle

Seated Cable Row


Day 3
HEAVY

40-45 min
DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls

Barbell Curl

Day 4
LIGHT

20 min
DATE

Legs:

SUPER SET
2 & 3

1) Leg Press
Sled = 75 lbs.
Leg Press

2) Universal Machine Calf Raises
Universal Machine Calf Raises
   
3) Double Crunches
Double Ab Crunch
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Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press

Seated Press on Universal Machine

2) Rope Front Raises

Cable Front Raise with Rope handle