Week 173   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) Low Incline Smith Machine Press
Low Incline Bench Press on Smith Machine

2) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

30 min

DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
4) Hyper-Extensions
Hyper-Extension
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0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 3
MED/HEAVY

20-25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

Tricep Pushdown

2) Preacher Curls with EZ Curl Bar

Preacher Curl

Day 4
HEAVY

30 min

DATE

Legs:

1) Smith Machine Squats
Squats on Smith Machine
Sets of 5 until you can't do 5
then 25% x Failure

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Day 5
LIGHT

25 min

DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Side Plank/Hold

Side Plank/Hold

Hold for time

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