| Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week 2
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| Day 1 Chest: | LIGHT 15 min. |
GIANT SUPER SET | All 6 exercises 1, 2, 3, 4, 5 & 6 | DATE | |
| 1) Incline Dumbbell Press
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2) Flat Smith Mach. Press
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3) Decline Barbell Press
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4) Incline Dumbbell Flyes
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5) Flat Dumbbell Flyes
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6) Pec Deck
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(optional) |
7) Cable Crossovers |
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| Day 2 MEDIUM 40 min. DATE |
Back: |
1) Pulldowns w/big V shaped handle  |
2) Dumbbell Rows  |
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3) Pull Ups w/little V handle   |
0 x Failure 0 x ____ |
4) Universal Machine Shrugs  |
Super Set #4 & #5 |
5) Hyper-extensions 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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Day 3
MEDIUM 25-30 min. DATE |
1) Pushdowns
on Pulldown Machine
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2) Seated Dumbbell Curls
no back support  |
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Super Set #3& #4 |
3) Dumbbell Crossface  |
4) One Arm Dumbbell Curl
on Inline Bench  |
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5) Barbell Reverse Curls
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Advanced Workout Copyright © |
| Day 4
MEDIUM 25-30 min. DATE |
Legs: |
1) Hack Squats  |
2) One Leg - Leg Press
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Super Set #2 & #3
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3) Univ. Machine Calf Raises  |
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| Day 5 HEAVY 30 min. DATE |
Delts: |
1) Seated Barbell Press
(behind the neck)  |