Week 9             4 or 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)Advanced WorkoutAdvanced Workout
Day 1
MEDIUM

30 min.
DATE
Chest:
1) Flat Dumbbell Press
Flat Dumbbell Press
2) Cable Crossovers
Cable Crossovers
Day 2
MEDIUM

35 min.
DATE
Back:
1) Pulldowns w/

SUPER SET   2, 3 & 4
2) Pull-Ups
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
   
3) Universal Machine Shrugs
(facing in)

4) Ab/back Machine

Day 3
HEAVY

40 min.
DATE
Arms:

SUPER
SET
1 & 2
1) Pushdowns
on Universal Machine

2) Cable Curls
on Seated Cable Row
EZ curl handle

Day 4
LIGHT

35 min.
DATE
Legs:
1) Smith Machine Squats







5th set Start SUPER SET 1, 2 & 3
Use squat weights for calves
2) Free Weight Leg Curls
3) Calf Raises on Smith Machine
Day 5
MEDIUM

35 min.
DATE
Delts:

SUPER
SET
1 & 2
1) Seated Dumbbell Press

2) Standing Front Raises
w/Super EZ curl bar
or if too heavy use Barbell

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