Week 161   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

25-30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Day 2
LIGHT

25 min
DATE

Back:

SUPER SET
 1 & 2

1) Seated Cable Rows
with V-Shaped handle Seated Cable Row

2) Barbell Shrugs
Barbell Shrug

 
SUPER SET
 3 & 4

3) Hyper-Extensions
Hyper-Extension

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
4) Ball Crunches
Ball Crunches
 0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Skull Crushers with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
 3 & 4
3) Dumbbell Crossface
Lying Dumbbell Crossface

4) Dumbbell Curl over Incline Bench
Standing Dumbbell Preacher Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
 1 & 2

1) Front Hack Squats

Front Hack Squat

2) Leg Curls

Leg Curl

 
SUPER SET
 3 & 4
3) Calf Raises on Leg Press
Calf Raise on Leg Press

4) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press

Seated Press on Universal Machine

2) "Pee Wee" Dumbbell Side Raises

Dumbbell Side Raise