Week 70    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

45 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Smith Machine 3/4 Deadlifts
3/4 Smith Machine Deadlift

3) Pull Ups
Pull Ups

0 x Failure            0 x ____

Day 2
LIGHT

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press
(12 inches apart)

Close Grip Bench on Smith Machine

2) Standing EZ Bar Curls

Barbell Curl

   
3) Ab Bench
Ab Bench
   

Day 3
MEDIUM

25 min

DATE

Chest:

SUPER SET
1 & 2

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Cable Crossovers

Cable Crossover

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Leg Press (blue & white)
Sled = 75

Leg Press

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 

3) Seated Calf Raises
Seated Calf Raise

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Day 5
MEDIUM

30 min DATE

Delts:

1) Seated Barbell Press (in front)
(in squat/power rack)
Seated Front Barbell Press

2) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine