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)
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)
|
| Day 1 MEDIUM 30 min. DATE |
Chest: |
1) Flat Dumbbell Press  |
|
2) Cable Crossovers  |
| Day 2 MEDIUM 35 min. DATE |
Back: |
1) Pulldowns w/   |
SUPER
SET
2, 3 & 4 |
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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 ____ |
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3) Universal Machine Shrugs (facing in)  |
4) Ab/back Machine |
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|
Day 3
HEAVY 40 min. DATE |
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  |
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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   |
