Week 66     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
HEAVY

30 min

DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

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Day 2
LIGHT

45 min

DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with chain handle

Front Lat Pulldown

2) Barbell Pullovers

Barbell Pullover

 
SUPER SET
3 & 4

3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-back Machine
Lower-back Machine
 
SUPER SET
5 & 6
5) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
6) Torso Track or Wheel
Torso Track
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____

Day 3
MEDIUM

20-25 min

DATE

Delts:

SUPER
SET

Last 6 sets

1) Universal Machine Upright Rows

Universal Machine Upright Rows

2) One Arm Cable Side Raises
One Arm Cable Side Raise

 

 

Day 4
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Lat Pull Machine

Tricep Pushdown

2) Cable Curls
on Seated Cable Row Machine

Standing Cable Curl

 
SUPER SET
3 & 4
3) Seated One Arm Overhead Extensions
Seated One Arm Overhead Extensions Rear View

4) Dumbbell Concentration Curls
Concentration Curl

Day 5
MEDIUM

40 min DATE

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

2) Stiff Leg Deadlifts

Stiff Leg Deadlift