Week 93     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

30-35 min
DATE

Chest:

SUPER SET
2 & 3

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

3) Dumbbell Pullovers
Dumbbell Cross Bench Pullover

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Pulldowns
with shaped handle
Front Lat Pulldown

2) One Arm Seated Cable 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
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

   
3) Dumbbell Hammer Curls
(Descending Set)
Hammer Curl

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Day 4
HEAVY

35 min

DATE

Legs:

1) Leg Press (Blue & White)
Leg Press

Day 5
LIGHT

25-30 min DATE

Delts:
SUPER SET
1 & 2
with same weight

1) Seated Barbell Press
(Behind the head)
Behind the Neck Barbell Press

2) Seated Barbell Press
(In front)
Seated Barbell Press

 
SUPER SET
3 & 4

3) Ab Bench

Ab Bench

4) Ball Crunches
Ball Crunches
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____