Week 36    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

 25-30 min
DATE
Chest

1) Decline Barbell Press
Decline Bench Press

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Advanced Workout
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Day 2
LIGHT

 15-20 min
DATE
Back:

NO STRAPS OR HOOKS ON SHRUGS
1) Seated Cable Rows
with Little V shaped handle
Seated Cable Row
2) Dumbbell Shrugs
Dumbbell Shrug

 
SUPER
SET
3 & 4
3) Hyper-Extensions
Hyper-Extension
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
4) Ab Bench
Ab Bench

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
 USE SAME WEIGHTS FOR
1 & 2
1) Skull Crusher
with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls
with EZ Curl Bar

Barbell Curl

 
SUPER SET
 USE SAME WEIGHTS FOR
3 & 4
3) One Arm Overhead Cable Ext.
One Arm Tricep Overhead ExtensionSingle handle
4) One Arm Cable Curls
Single handleCable Curls
   
5) Forearm Roller
10 lbs x Failure     10 x ____
7.5 lbs x Failure     7.5 x ____
5 lbs x Failure     5 x ____
2.5 lbs x Failure     2.5 x ____
0 lbs x Failure     0 x ____
1 rep = up, down, back up the other direction then back down. Forearm Roller
Day 4
MEDIUM
20-25 min
DATE
Legs:

SUPER SET
 2 & 3
1) Univesal Machine
Leg Extensions

Leg Extensions on Universal Machine

2) Universal Machine Leg Curls
Leg Curls on Universal Machine

3) Universal Machine Standing Calf Raises
Universal Machine Calf Raises

Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Seated Presses
on Universal Machine
(facing away with no back support)
Seated Press on Universal Machine

2) Wide Grip Upright Rows
on Universal Machine
(facing the machine)
Universal Machine Upright Rows