Week 212    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 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press


2) Jacknives on Ball
Jacknives on Ball

0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____

 

Day 2
MEDIUM

30 min
DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Gravitron Military Pull Ups
Gravitron Pull up
Percentage of Bodyweight

50% x Failure        ____ x ____
50% x Failure        ____ x ____
50% x Failure        ____ x ____
50% x Failure        ____ x ____
50% x Failure        ____ x ____
 
SUPER SET
3 & 4
3) Barbell Shrugs
Barbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
 

Day 3
MED/HEAVY

20-25 min
DATE

Arms:

SUPER SET
1 & 2

1) Cable Kickbacks
(Underhand Grip)

Underhand Cable Tricep KickbacksSingle handle

2) Dumbbell Curls Over Incline

Standing Dumbbell Preacher Curl

 

Day 4
MEDIUM+

35 min
DATE

Legs:

SUPER SET
1 & 2 after heavy set

1) "Bodysmith" Leg Press

Leg Press

 

 

2) Seated Calf Raises

Seated Calf Raise

 

 

 

Day 5
HEAVY

30 min
DATE

Delts:

1) Wide Grip Smith Machine Upright Rows

Wide Grip Upright Row on Smith Machine

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