Week 164   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) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
MEDIUM

25 min
DATE

Back:

SUPER SET
2 & 3

1) T-Bar Rows

T-bar Row

2) Barbell Shrugs

Barbell Shrug

   

3) Hyper-Extensions
Hyper-Extension

35lbs x Failure         35 x ____
25lbs x Failure         25 x ____
10lbs x Failure         10 x ____
  5lbs x Failure           5 x ____
  0lbs x Failure           0 x ____

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Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Universal Machine


Tricep Pushdowns on Universal Machine

SETS OF 2 UNTIL YOU CAN'T

THEN DO LAST SET

2) Standing Barbell Curls

Barbell Curl

SETS OF 2 UNTIL YOU CAN'T

THEN DO LAST SET

 

Day 4
LIGHT

20 min
DATE

Legs:

1) Leg Press
Leg Press

2) Leg Curls
Leg Curl

   
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
4) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Dumbbell Side Raises
Dumbbell Side Raise

3) Dumbbell Front Raises
Dumbbell Front Raises