Week 143   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

30 min

DATE

Chest:

1) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

35 min
DATE

Back:

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Pulldowns with V-shaped handle

Front Lat Pulldown

 
SUPER SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-back Machine
Lower-back Machine

Day 3
MED/HEAVY

35-40 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Seated Dumbbell Curls

Seated Dumbbell Curls

   
3) Forearm Wrist Roller
Forearm Roller
 15 lbs x Failure       15 lbs x ____
 10 lbs x Failure       10 lbs x ____
   5 lbs x Failure         5 lbs x ____
2.5 lbs x Failure      2.5 lbs x ____
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Advanced Workout
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Day 4
HEAVY

45 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises

Day 5
LIGHT

15 min
DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Reverse Crunches

Reverse Ab Crunch

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