Week 69     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

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 2
LIGHT

20-25 min
DATE

Legs:

 

1) Free Weight Leg Curls
Leg Curls on Free Weight Machine

2) Leg Extensions
Leg Extension

   

3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 3
MEDIUM

35 min

DATE

Back:

 

1) Deadlifts

Deadlift

2) Pulldowns with V shaped handle

Front Lat Pulldown

Day 4
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
1 & 2
with same weight

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 5
MEDIUM

30 min DATE

Chest:

SUPER SET
1 & 2

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover