Week 79     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:

SUPER SET
1 & 2

1) Incline Smith Machine Press
Bar = 20 lbs.
Incline Bench Press on Smith Machine

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

Day 2
MED/HEAVY

35 min
DATE

Back:

SUPER SET
2 & 3

1) Seated Cable Rows
with handle

Seated Cable Row

2) Universal Machine Shrugs
(facing away)

Shrug on Universal Machine

   

3) Lowr-back Machine
Lower-back Machine

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Day 3
HEAVY

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ curl bar

bar = 20 lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Curls with EZ curl bar

bar = 20 lbs
Barbell Curl

Day 4
LIGHT

20-25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) Smith Machine Squats
Squats on Smith Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Universal Machine Calf Raises
Universal Machine Calf Raises

SUPER SET
6 & 7
5) Ab Bench
Ab Bench
6) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure       0 x ____
7) Hanging Knee Raises
Hanging Knee Raises
0 x Failure       0 x ____

Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Front Barbell Press
in squat/power rack
Seated Front Barbell Press

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises