Week 175   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 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Dips

Dips

0 x Failure          ____ x ____
0 x Failure          ____ x ____
0 x Failure           ____ x ____
0 x Failure           ____ x ____
0 x Failure           ____ x ____

Day 2
HEAVY

30 min

DATE

Back:

1) T-Bar Rows

T-bar Row
Sets of 5 until you can't
then 25% x Failure

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Day 3
LIGHT

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine

2) Cable Curls on Seated Row Machine

Standing Cable Curl

 
SUPER SET
3 & 4
3) Timed Hang from Pull Up Bar
0 x Failure       ____ seconds
0 x Failure       ____ seconds
0 x Failure       ____ seconds

4) Crunches

Ab Crunches

0 x Failure        ____
0 x Failure        ____
0 x Failure        ____

Day 4
MEDIUM

35-40 min

DATE

Legs:

SUPER SET
2 & 3

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Leg Curls

Leg Curl

   
3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Walking Starter Lunges
Walking Starter Lunges
Hallway down & back 2 times

Day 5
MEDIUM

25-30 min

DATE

Delts:

1) Rear Smith Machine Press
Behind the Neck Press on Smith Machine

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise