Week 89     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 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MED/HEAVY

30 min
DATE

Back:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows
(Upper Handles)
Leverage Machine Rows
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2) Universal Machine Shrugs
(Facing in)
Shrug on Universal Machine

3) Lower-back Machine
Lower-back Machine

Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine
GO UP UNTIL YOU
CAN'T DO 5 REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5

____ x ____
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2) Standing Cable Curls
with EZ curl han
dle

Standing Cable Curl
GO UP UNTIL YOU
CAN'T DO 5 REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5

____ x ____
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Day 4
LIGHT

35 min
DATE

Legs:

SUPER SET
1, 2 & 3

1) Leg Extensions

Leg Extension

2) Universal Leg Curls

Leg Curls on Universal Machine

 
SUPER SET
4 & 5

3) Seated Calf Raises

Seated Calf Raise

4) Ab/back Machine
Ab Machine

5) Hanging Leg Raises
Hanging Leg Raises

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

Day 5
MEDIUM

25 min DATE

Delts:

1) Dumbbell Side Raises


Dumbbell Side Raise

2) Cable Front Raises
with Rope handle
Cable Front Raise with Rope handle