Week 12 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)
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Day 1 LIGHT 25-30 min DATE |
Chest: |
1) Decline Cambered Barbell Press |
2) Incline Dumbbell Flyes ![]() |
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Day 2 MEDIUM 40-45 min DATE |
Back: |
1) T-bar Rows |
2) Pulldowns ![]() ![]() |
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SUPER SET 3 & 4 |
3) Smith Machine Shrugs ![]() |
4) ab/Back Machine ![]() |
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Day 3
MEDIUM 40-45 min DATE |
1) Seated Dumbbell |
2) Standing EZ Bar Curls ![]() ![]() |
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3) Dumbbell Kickbacks ![]() |
4) Dumbbell Concentration Curls ![]() |
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Day 4 MEDIUM 30-35 min DATE |
Legs: |
1) Leg Press |
Super Set last 5 sets with 2 & 3 |
2) Calf Raises on Leg Press ![]() |
Use Leg Press ____ x ____ Weights ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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3) Universal Leg Extensions ![]() |
Day 5 HEAVY 30-35 min DATE |
1) Seated Universal Machine Press |