Week 246    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) Pec Deck
Pec Deck/Butterfly Machine

Day 2
LIGHT

35 min
DATE

Back:

SUPER SET
1 & 2

1) T-Bar Rows

T-bar Row

2) Barbell Shrugs

Barbell Shrug

   

3) Side Plank/Hold
Side Plank/Hold

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

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Day 3
MED/HEAVY

25-30 min
DATE

Arms:

 

1) Decline Skull Crushers
with Straight Barbell

Decline Skull Crusher

2) Preacher Curls
with Straight Barbell

Preacher Curl

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Smith Machine Lunges
Lunges on Smith Machine

2) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

   

3) Leg Curls
Leg Curl

4) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Seated Barbell Front Press
Seated Barbell Press

2) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises