Week 97     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
20 min
DATE
Chest:
1) Incline Dumbbell Flyes
Incline Dumbbell Fly

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

   
3) Decline Dumbbell Flyes
Decline Dumbbell Fly
4) Double Crunches
Double Ab Crunch
0 x Failure       ____
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0 x Failure       ____
0 x Failure       ____

Day 2
MEDIUM

35-40 min
DATE

Back:

1) Close Grip Leverage Rows
Leverage Machine Rows
2) Dumbbell Rows
Dumbbell Rows
 
SUPER SET
3 & 4
3) Universal Shrugs (Facing Out)
Shrug on Universal Machine
4) Hyper-Extensions
Hyper-Extension
0 x Failure       ____
0 x Failure       ____
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0 x Failure       ____
0 x Failure       ____

Day 3
MEDIUM

30-35 min
DATE

Arms:
SUPER SET
1 & 2
1) Overhead Cable Extensions
Overhead Cable Extensions
2) Seated Dumbbell Curls
Seated Dumbbell Curls
 
SUPER SET
3 & 4
3) Cable Kickbacks (Palm Up)
Underhand Cable Tricep KickbacksSingle handle
4) Cable Curls
Cable Crossover Curl
Day 4
MED/HEAVY
30-35 min
DATE
Legs:
1) Barbell Squats
Free Weight SquatSquat Rack
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Day 5
HEAVY
30 min DATE
Delts:
1) Seated Front Barbell Press
(In squat/power rack)
Seated Front Barbell Press