Week 42    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

15-20 min
DATE
Chest:

GIANT
SET
NO REST

1 - 8

1) Incline Barbell Press (Blue & White)

2) Flat Dumbbell Flyes

3) Decline Barbell Press
4) Incline Dumbbell Flyes
5) Dips
0 x Failure      0 x ____
6) Pec deck
7) Push-ups
0 x Failure      0 x ____
8) Cable Crossovers
   
9) Ab Machine
Ab Machine
50% x Failure     ____ x ____
50% x Failure     ____ x ____
50% x Failure     ____ x ____
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Day 2
MED/HEAVY

35-40 min
DATE
Back:

SUPER SET
1 & 2
1) Seated Cable Rows
with shaped handle

Seated Cable Row

2) Rack Pulls
(starting just above the knee)

Rack Pull

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET

1 & 2

1) Close Grip Barbell Press
Close Grip Bench Press

2) Seated Dumbbell Curls

Seated Dumbbell Curl

 
SUPER SET
3 & 4
3) Cable Kickbacks (under hand)
Underhand Cable Tricep KickbacksSingle handle
4) Cable Crossover Curls
Cable Crossover Curl
Day 4
MEDIUM

25-30 min DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

2) Free Standing Calf Raises
Standing Calf Raise

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 5
HEAVY

30 min
DATE
Delts:
1) Seated Front Barbell Press (In squat/power rack)
Seated Front Barbell Press