Week 41     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
HEAVY

25-30 min
DATE
Chest

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

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Day 2
LIGHT

30 min
DATE
Back:

SUPER SET
1 & 2

with
same
weights
1) Pulldowns
with smallest V shaped handle

Front Lat Pulldown

2) T-Bar Rows
Bar = 0 lbs.
T-bar Row
3) Ab Machine
Ab Machine
___ x ___
___ x ___
___ x ___
Day 3
MEDIUM

20 min
DATE

Arms:

SUPER SET

1 & 2

1) Overhead Cable Extensions
with Rope handle
Cable Overhead Tricep Extension

2) Cable Curls
with EZ curl handle

Cable Curls

 
SUPER SET
1 & 2

with
same
weights
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl
4) Barbell Wrist Curls
Forearm Curl
Day 4
MEDIUM

25-30 min DATE

Legs:

SUPER SET
1, 2 & 3

1) Leg Extensions

2) Free Weight Leg Curls

3) Standing Calf Raises
on Universal Machine
 
 
 

Leg Extension

 
Leg Curls on Free Weight Machine
 
Universal Machine Calf Raises
Day 5
MEDIUM

25 min

DATE
Delts:
1) Seated Smith Machine Press
(in front)

Seated Press on Smith Machine
2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise