Week 63    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
MEDIUM

25-30 min

DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine


2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
MEDIUM

30 min

DATE

Back:

SUPER
SET

1 & 2

1) Pulldowns
with handle
Front Lat Pulldown

2) Close Grip Leverage Rows
(lower handles)
Leverage Machine Rows

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER
SET

1 & 2

1) Pushdowns
on Lat Pull Machine

Tricep Pushdown

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

 
SUPER
SET

3 & 4
3) Cable Kickbacks (underhand)
Underhand Cable Tricep KickbacksSingle handle

4) Cable Crossover Curls
Cable Crossover Curl

Day 4
HEAVY

35 min DATE

Legs:

SUPER
SET

1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

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Day 5
LIGHT

15 min

DATE

Delts:

1) Seated Front Barbell Press
Seated Barbell Press

use same weight on #2 & #3

2) Barbell Front Raises
Barbell Front Raise
____ x 100 ___ x ____
   
3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
____ x 100 ____ x ____
4) Ab Bench
Ab Bench