Week 251    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

30-35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Day 2
LIGHT

25-30 min
DATE

Back:

SUPER SET
1 & 2 with same weight

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Barbell Shrugs

Barbell Shrug

   
3) Torso Track or Wheel
Torso Track
0 x Failure      ____ x ____
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:

SUPER SET
1 & 2 with same weight

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) Bulgarian Squats
Bulgarian Squats

0 x 15       ____ x ____
0 x 15       ____ x ____
0 x 15       ____ x ____
0 x 15       ____ x ____
0 x 15       ____ x ____

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Rope Front Raises

Cable Front Raise with Rope handle