Week 31     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

 30-35 min
DATE
Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
2) Incline Barbell Press
Incline Bench Press
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Advanced Workout
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Day 2
LIGHT

 30-35 min
DATE
Back:

SUPER SET
1 & 2
1) Bent Over Barbell Rows
(underhand grip)
Bent Over Barbell Row
2) Close Grip Leverage Rows
(bottom handles)
Leverage Machine Rows
3) Ab Bench
Ab Bench
 ____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM

20-25 min
DATE
Delts:
1) Seated Smith Machine Press
(behind the head)
Behind the Neck Press on Smith Machine
2) Dumbbell Side Raises
Dumbbell Side Raise
Day 4
MED/HEAVY
20-25 min
DATE
    Arms:

SUPER SET
1 & 2
with
same
dumbbell
1) Dumbbell Kickbacks
Dumbbell Kickbacks
2) Dumbbell Concentration Curls
Concentration Curl
Day 5
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
Last 6 sets of
1 & 2

1) Hack Squats
Hack Squat





2) Universal Machine Calf Raises
Universal Machine Calf Raises