Week 297  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

25 min
DATE

Chest:

1) Incline Dumbbell Flyes

2) Reverse Crunches

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) Bent Over Barbell Rows (Overhand Grip)

2) Smith Machine Shrugs


 

3) Lower-Back Machine


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Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2 with same weights

1) Dumbbell Crossface

2) Dumbbell Concentration Curls

Day 4
MED/HEAVY

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions

2) Universal Machine Leg Curls

Day 5
HEAVY

35 min
DATE

Delts:

1) Seated Front Barbell Press

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 5 REPS


+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____

2) "Pee Wee" Dumbbell Side Raises

Descending Set - NO REST