Week 167   4-5 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
LIGHT

30 min

DATE

Chest:

1) Incline Smith Machine Press

Incline Bench Press on Smith Machine

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

30 min

DATE

Back:

1) Pulldowns with V-Shaped Handle
Front Lat Pulldown

2) Wide Grip Leverage Rows

Leverage Machine Rows

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-back Machine
Lower-back Machine

Day 3
MEDIUM

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with EZ Curl Bar
Overhead Tricep Extensions

2) Standing Dumbbell Curls

Dumbbell Curl

 
SUPER SET
3 & 4
3) Pushdowns with Rope Handle
Tricep Pushdowns

4) Preacher Curls with EZ Curl Bar
Preacher Curl

Day 4
MEDIUM

35 min

DATE

Legs:

1) Smith Machine Squats
Squats on Smith Machine

2) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

 
SUPER SET
3 & 4
3) Free Weight Leg Curls
Leg Curls on Free Weight Machine

4) Calf Raises on Smith Machine
Smith Machine Calf Raise

Day 5
HEAVY

35 min

DATE

Delts:

1) Seated Front Smith Machine Press

Seated Press on Smith Machine

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row
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