Week 144   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

20 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

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Day 2
MED/HEAVY

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) T-Bar Rows

T-bar Row

2) Universal Machine Shrugs
(Facing In)

Shrug on Universal Machine

Day 3
HEAVY

40 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press
Bar = 20 lbs.

Close Grip Bench on Smith Machine

GO UP UNTIL YOU CAN'T GET 1 REP

2) Standing EZ Curl Bar Curls

= 20 lbs.

Barbell Curl

GO UP UNTIL YOU CAN'T GET 1 REP

 

Day 4
LIGHT

35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Front Hack Squats
(Sled = 0)

Front Hack Squat

2) Sissy Squats

Sissy Squats

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

   
3) Free Standing Calf Raises
Standing Calf Raise

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

4) Crunches on Ball
Ball Crunches

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

Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Lying Barbell Front Raises

Barbell Front Raise on Incline