Week 106 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
HEAVY 20-25 min DATE |
Chest:
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1) Flat Barbell Press
 GO UP UNTIL YOU CAN'T DO 3 REPS
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2) Dips
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0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
Day 2 20-25 min |
Back: |
1) T-bar Rows
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2) Close Grip Leverage Rows
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3) Universal Machine Shrugs  |
4) Hyper-Extensions
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0 x Failure | |||
5) Torso Track
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0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
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Day 3 30 min |
Arms: SUPER SET |
1) Overhead Cable Extensions |
2) Seated Dumbbell Curls
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SUPER SET 3 & 4 |
3) Dumbbell Kickbacks  |
4) Dumbbell Preacher Curls  |
Day 4
MEDIUM 30-35 min DATE |
Legs:
SUPER SET
1 & 2 |
1) Barbell Squats
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2) Smith Machine Squats  |
| Day 5
MED/HEAVY 15-20 min
DATE
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Delts:
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1) Dumbbell Side Raises
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