Week 5 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)
|
Week 5 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)
|
| Day 1 MEDIUM 35-40 min DATE |
Chest: |
1) Decline Barbell Press  |
2) Incline Dumbbell Flyes  |
||
Optional 3) Cable Crossovers  |
|
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 
|
|
|
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  |
|||
 |
||||||
Day 5 |
1) Standing Dumbbell Side Raises |
2) Standing Dumbell Front Raises  |
3) Standing Dumbbell Rear Raises  |
