4 or 5 Day Advanced Workout Week 6 Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
|
4 or 5 Day Advanced Workout Week 6 |
| Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
|
| Day 1 HEAVY 40 min. DATE |
Chest: |
1) Flat Barbell Press
 |
|
|
Day 2 LIGHT 30 min. DATE |
Back: NO STRAPS OR HOOKS |
1) Pulldowns w/chain handle   |
|
2) Barbell Rows
(underhand grip)  |
|
Super Set 3 & 4 |
3) Close Smith Machine Upright Rows  |
|
4) 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 ____ |
|
Day 3
MEDIUM 30-35 min. DATE |
1) Skull Crushers
w/straight bar   |
2) Standing Barbell Curls  |
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3) Dumbbell Hammer Curls  |
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| Day 4 MEDIUM 30-35 min. DATE |
Legs: |
1) Front Hack Squats  Feet low to reduce stress on the back Toes on Floor |
SUPER SET 2 & 3 |
2) Standing Leg Curl  |
|
3) Standing Calf Raises
on Universal Machine  |
| Day 5 MEDIUM 30 min. DATE | Delts: |
1) Wide Grip Barbell Upright Rows  |
2) Rope front raises on Cable Crossover Machine  |
