Week 109    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
MEDIUM

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Barbell Press

Incline Bench Press

Day 2
MEDIUM

30-35 min

DATE

Back:

SUPER SET
2, 3 & 4

1) Under-Hand Bent Over Barbell Rows

Bent Over Barbell Row

2) One Arm T-Bar Rows

One Arm T-bar Row

 

3) Dumbbell Shrugs
Dumbbell Shrug

4) Hyper-Extensions
Hyper-Extension

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Day 3
HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Preacher Curls
with Straight Barbell

Preacher Curl

Day 4
LIGHT

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl

 
3) Free Standing Calf Raises
Standing Calf Raise
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Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Dumbbell Press

     Seated Dumbbell Press

2) Wide Grip Smith Machine Upright Rows

Wide Grip Upright Row on Smith Machine