Week 126    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) Push Ups

Push Ups

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

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Day 2
LIGHT

25 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows with Chain Handle

Seated Cable Row

2) Smith Machine Shrugs
Shrugs on Smith Machine

 
3) Good Morning
Good Mornings

4) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift

0 x 100           ____

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
(Universal Machine)

Tricep Pushdowns on Universal Machine

2) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

Day 4
MED/HEAVY

35 min
DATE

Legs:

1) Smith Machine Lunges

Lunges on Smith Machine

2) Smith Machine Calf Raises

Smith Machine Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
2 & 3

with same weights

1) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

2) Dumbbell Side Raises
Dumbbell Side Raise

3) Dumbbell Front Raises
Dumbbell Front Raises