Week 73     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

35 min
DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Flat Universal Machine Press

Flat Bench Press on Universal Machine

Day 2
MEDIUM

35 min
DATE

Back:

1) Pulldowns with chain handle

Front Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 
SUPER SET
3 & 4
3) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine

4) Lower-back Machine

Lower-back Machine

Day 3
MED/HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Super EZ curl bar
= 25 lbs.

Overhead Tricep Extensions

2) Standing Barbell Curls

Barbell Curl

   

3) Dumbbell Hammer Curls
(Descending Set)
Hammer Curl

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Day 4
HEAVY

35 min
DATE

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses

Day 5
LIGHT

30 min DATE

Delts
SUPER SET
1, 2 & 3
with same weight

1) Dumbbell Front Raises
Dumbbell Front Raises

2) Dumbbell Side Raises
Dumbbell Side Raise

   

3) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise

4) Ab/back Machine
Ab Machine