Week 21     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

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Day 2
LIGHT

35 min
DATE

Back:

SUPER
SET

1 & 2
1) Pulldowns
with handle
Front Lat Pulldown

NO STRAPS OR HOOKS
ON ANY EXERCISES

2) Barbell Pullovers
Barbell Pullover

 
SUPER
SET

3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) ab/Back Machine
Lower-back Machine

Day 3
MED/HEAVY

30 min
DATE

Arms:
SUPER SET
1 & 2

1) Pushdowns on Pulldown Machine


Tricep Pushdown

2) Cable Curls on Seated Row Machine


Standing Cable Curl

Day 4
MEDIUM

30 min
DATE
Legs:

1) Barbell Lunges (alternating)

Lunges with Barbell

SUPER SET last 6 sets with calves




2) Seated Calf Raises
Seated Calf Raise




Day 5
MEDIUM

30 min
DATE
Delts:
1) Seated Smith Machine Press
behind the head
Behind the Neck Press on Smith Machine
bar = 20 lbs
2) Front Raises
with Super EZ curl bar = 25 lbs
Barbell Front Raise