Day 1
MEDUIM
MEDUIM
30 min
DATE
DATE
Chest:
1) Decline Barbell Press
2) Pec Deck
Week 99 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1
MEDUIM 30 min DATE |
Chest:
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1) Decline Barbell Press
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2) Pec Deck
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Day 2
MEDIUM 30 min DATE |
Back:
SUPER SET 2 & 3 |
1) T-Bar Rows
with Small V-shaped Handle  |
2) Pull Ups
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0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
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3) Lower-back Machine  |
Day 3
HEAVY 30 min DATE |
Arms:
SUPER SET
1 & 2 |
1) Skull Crushers
with Straight Barbell   GO UP UNTIL YOU CAN'T DO 5 REPS
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2) Preacher Curls
with EZ Curl Bar   GO UP UNTIL YOU CAN'T DO 5 REPS
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Day 4
LIGHT 30 min DATE |
Legs:
SUPER SET
1 & 2 |
1) Smith Machine Squats
 GO UP UNTIL YOU CAN'T DO 20 REPS |
2) "Trotter" Leg Press
 GO UP UNTIL YOU CAN'T DO 20 REPS |
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SUPER SET 3 & 4 |
3) Free Standing Calf Raises  |
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
4) Hanging Leg Raises
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0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
| Day 5
MEDIUM 30 min
DATE
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Delts:
SUPER SET
2 & 3 |
1) Seated Barbell Press
(Behind the Head)  |
2) Barbell Front Raises
with Super EZ Curl Bar   |
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3) Wide Grip Cable Upright Rows   |
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