Week 38   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
MED/HEAVY

25-30 min
DATE
Chest

1) Flat Barbell Press

Flat Bench Press


Day 2
MEDIUM

20-25 min
DATE
Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(overhand grip)
Bent Over Barbell Row

2) Good Morning
Good Mornings

Day 3
MED/HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2
with
same
Dumbbell

1) Dumbbell Crossface

Lying Dumbbell Crossface


2) Dumbbell Preacher Curls

Preacher Curl


   
3) Barbell Reverse Curls
Revese Curl
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Day 4
HEAVY

25 min
DATE
Legs:
1) "Trotter" Leg Press
Leg Presses

Day 5
LIGHT
25 min
DATE

Delts:

1) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press

2) Rope Front Raises
Cable Front Raise with Rope handle

3) Gaspari's
Standing Dumbbell Serratus Crunch