Week 71     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 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Dips
Dips

0 x Failure

0 x ____
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Day 2
LIGHT

35- 40 min
DATE

Back

SUPER SET
1 & 2

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns

Front Lat Pulldown

   

3) Dumbbell Shrugs
(Descending Set)

Dumbbell Shrug

4) Lower-back Machine
Lower-back Machine
50% x 20-30       ____ x ____

5) Ab Roller
Ab Roller

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

Day 3
MEDIUM

40 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with straight barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Preacher Curls
with EZ curl bar
Preacher Curl

 
SUPER SET
3 & 4
3) Cable Kickbacks (underhand grip)
Underhand Cable Tricep Kickbacks

4) Cable Crossover Curls
Cable Crossover Curl

Day 4
MEDIUM

35 min
DATE

Legs:

1) Smith Machine Lunges
Lunges on Smith Machine

2) Smith Machine Calf Raises
Smith Machine Calf Raise

Day 5
MEDIUM

30 min DATE

Delts:

1) Seated Barbell Press
(behind the neck)
Behind the Neck Barbell Press

2) Cable Side Raises
Cable Side Raise