Week 16     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

35-40 min
DATE
Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

Day 2
LIGHT

25-30 min
DATE

Back:

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

Have someone strip the weight for you
NO REST

2) Close Grip Leverage Rows
(bottom handles)

Leverage Machine Rows
Descending Set No Rest
3) Dumbbell Shrugs
Dumbbell Shrug
NO STRAPS OR HOOKS ON SHRUGS
Descending Set No Rest
Day 3
MEDIUM

35-40 min
DATE
Arms:

SUPER SET
1 & 2
1) Seated Overhead Extensions
w/Super EZ curl bar = 25lbs.

Overhead Tricep Extensions

2) Standing Dumbbell Curls
Dumbbell Curl

 
SUPER SET
3 & 4
with same weights
3) Cable Kickback - palm up
Underhand Cable Tricep KickbacksSingle handle
4) Cable Crossover Curls
Cable Crossover Curl
Day 4
MEDIUM

30-35 min
DATE
Legs:

1) Smith Machine Lunges
(do not alternate)
Lunges on Smith Machine

SUPER SET  2, 3 & 4
2) Universal Leg Curls
Leg Curls on Universal Machine
 
3) Sissy Squats (do not lean forward)
Sissy Squats
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
4) Smith Machine Calf Raises
Smith Machine Calf Raise
Day 5
MEDIUM

25-30 min
DATE
Delts:

1) Front smith press
Seated Press on Smith Machine

2) Lying Barbell Front Raises
Barbell Front Raise on Incline
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