Week 142   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

35 min

DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

3) Ab Roller

Ab Roller

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

Day 2
MEDIUM

30 min
DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) One Arm Seated Rows

One Arm Seated Cable RowSingle handle

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug
4) Lower-back Machine
Lower-back Machine

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2
same weight

1) One Arm Overhead Cable Extensions

One Arm Tricep Overhead ExtensionSingle handle


2) Low Pulley Cable Curls

Cable Crossover Curl


 
SUPER SET
3 & 4
3) Underhand Pushdowns

4) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

Day 4
MEDIUM

35-40 min
DATE

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Universal Press
Facing in with Lower-back support

Seated Machine Press

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