Week 191    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 min
DATE
Chest:
1) Low Incline Smith Machine Press (Flat Bench on Black Box)
Low Incline Bench Press on Smith Machine

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Advanced Workout
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Day 2
LIGHT

15 min
DATE
Back:
1) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown

2) Ab Bench

Ab Bench


Day 3
MED/HEAVY
25-30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Overhead Extensions with Rope Handle

Overhead Cable Extensions

2) Standing EZ Bar Curls

Barbell Curl


Day 4
MEDIUM

30-35 min
DATE
Legs:

1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise


Day 5
MED/HEAVY

25 min
DATE
Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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