Week 17     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:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
2) Dumbbell Pullovers
Dumbbell Cross Bench Pullover
Day 2
MED/HEAVY

40 min
DATE
Back:

SUPER SET
1 & 2
1) Pulldowns
with shaped handle Front Lat Pulldown
2) Rack Pulls
Rack Pull
Start just above
knee cap
Day 3
MEDIUM

25 min
DATE
Arms:

SUPER SET
1 & 2
1) Pushdowns
w/rope handle
on pulldown machine
Tricep Pushdown
women can use the cable crossover machine
2) Incline Dumbbell Curls
Incline Dumbbell Curl
keep your head on the bench & your elbows back

  Forearms:
3) Forearm Wrist Roller
Forearm Roller
100% x Failure      ____ x ____
1 rep = all the way up then back
down then all the way up the
other way then
back down
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Day 4
MEDIUM

25 min
DATE
Legs:

1) Smith Machine Squats

Squats on Smith Machine

SUPER SET 1 & 2
AFTER WARM UP SETS

2)
Seated Calf Raises
Seated Calf Raise




Day 5
HEAVY

35 min
DATE
Delts:

1) "Futron" Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell Press