Week 117    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:

SUPER SET
1 & 2

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Barbell Press

Incline Bench Press

   
3) Ab/back Machine
Ab Machine
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Day 2
MEDIUM

40 min
DATE

Back:

1) Deadlifts
Deadlift


Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Crossface

Lying Dumbbell Crossface

2) Dumbbell Concentration Curls

Concentration Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Front Hack Squats

Front Hack Squat

2) Calf Raises on Leg Press

Calf Raise on Leg Press

Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Smith Machine Press
(In Front)

Seated Press on Smith Machine

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row