Week 37     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
LIGHT

15-20 min
DATE
Chest

1) Flat Dumbbell Flyes
Flat Dumbbell Fly

2) Cable Crossovers
Cable Crossover

3) Ab Roller
Ab Roller
3 sets to Failure

____

____

____
Day 2
MEDIUM

25-30 min
DATE
Back:
1) Pulldowns
with Shaped Handle
Front Lat Pulldown

2) Pull ups
Pull Ups
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____



 
SUPER SET
3 & 4
3) Barbell Shrugs
Barbell Shrug
4) ab/Back Machine
Lower-back Machine
Day 3
MED/HEAVY

25- 30 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

2) Seated Dumbbell Curls
with No Back Support

Seated Dumbbell Curls

Day 4
MEDIUM

25-30 min
DATE
Legs:

SUPER SET
2 & 3
1) One Leg - Leg Press
(blue & white machine)
sled=75
Single Leg - Leg Press

2) Leg Curls (blue & white)
Leg Curl

3) Calf Raises on Leg Press
(blue & white)
Calf Raise on Leg Press

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Universal Machine Press (facing in)
with lower-back support
Seated Machine Press

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