4 or 5 Day Advanced Workout Week 5 Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
|
4 or 5 Day Advanced Workout Week 5 |
| Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
|
| Day 1 MEDIUM 35-40 min DATE |
Chest: |
1) Decline Barbell Press  |
2) Incline Dumbbell Flyes  |
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Optional 3) Cable Crossovers  |
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Day 2 HEAVY 35-40 min DATE |
Back: |
1) Seated Cable Rows w/ V shaped handle  |
2) 3/4 Deadlifts off bottom of Smith Machine  USE RUBBER SPACERS TO KEEP THE BAR HOOKS TURNED OUT   Instructions |
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Day 3 LIGHT 35 min DATE |
Arms: |
1) Pushdowns
(on Universal Machine) hands about 6 inches apart   If Universal Machine is too heavy, you can use the Cable Crossover Machine with  handle |
2) Incline Dumbbell Curls Keep head on bench and elbows back  |
| Day 4 MEDIUM 30-35 min DATE |
Legs: |
1) Barbell Squats  |
2) Seated Calf Raises  |
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Day 5 |
1) Standing Dumbbell Side Raises |
2) Standing Dumbbell Front Raises  |
3) Standing Dumbbell Rear Raises  |
