Week 141   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

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Dumbbell Flyes
Incline Dumbbell Fly


Day 2
LIGHT

35 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns

Front Lat Pulldown

2) Seated Cable Rows
with V-shaped handle

Seated Cable Row

 
SUPER SET
3, 4 & 5
3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
   

5) Double Crunches
Double Ab Crunch

0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
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Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Universal Machine


Tricep Pushdowns on Universal Machine

2) Standing Barbell Curls

Barbell Curl

Day 4
MEDIUM

35 min
DATE

Legs:

1) Leg Extensions

Leg Extension

2) Leg Press
(Sled=75lbs.)

Leg Press

 
SUPER SET
3 & 4

3) Leg Curls
Leg Curl

4) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Front Barbell Press
Seated Front Barbell Press

2) Dumbbell Side Raises

Dumbbell Side Raise