Week 123    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) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2 & 3

1) Underhand Barbell Rows

Bent Over Barbell Row

2) Barbell Pullovers

Barbell Pullover

 
3) Universal Machine Shrugs
Shrug on Universal Machine

4) Lower-back Machine
Lower-back Machine

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Narrow Grip Dips

Dips

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2) Chin Ups (Underhand)

Chin Ups

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Day 4
HEAVY

30 min
DATE

Legs:

1) Universal Machine Leg Curls

Leg Curls on Universal Machine

2) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

Day 5
LIGHT

25 min
DATE

Delts:

1) Standing Dumbbell Press
Standing Dumbbell Press

2) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise     Dumbbell Front Raises

   
3) Ball Crunches
Ball Crunches
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