Week 35     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
Back:

1) T-Bar Rows
with V shaped handle
T-bar Row

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Day 2
LIGHT

25 min
DATE
Arms:
Pushdowns
on Cable Crossover Machine
with EZ curl handle
Tricep Pushdowns
Order --->             1                    3
Standing Dumbbell Curls
Alternating or Together
Dumbbell Curl
                                    2                     4
       
5) Hanging Straight Leg Lifts
Hanging Leg Raises
4 sets to Failure ____
____
____
____
Day 3
MEDIUM

20-25 min

DATE

Chest:

1) Incline Smith Machine Press
Incline Bench Press on Smith Machine

2) Peck Deck
Pec Deck/Butterfly Machine

Day 4
MEDIUM

40-45 min
DATE

Legs:

Super Set
1 & 2

1) Smith Machine Squats
Squats on Smith Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   
3) Calf Raises on Smith Machine
Smith Machine Calf Raise
   
Day 5
MEDIUM

15-20 min
DATE

Delts:

Super
Set
w/same
weight

1) Seated Dumbbell Side Raises
(no back support)

Seated Dumbbell Side Raises

2) Seated Dumbbell Press
(no back support)
Seated Dumbbell Press
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____