Week 44    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
MED/HEAVY

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Advanced Workout
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Day 2
MEDIUM

25-30 min
DATE
Back:

SUPER SET
1 & 2
1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Barbell Shrugs

Barbell Shrug

Day 3
HEAVY

25-30 min
DATE

Arms:

SUPER SET

1 & 2

1) Pushdowns
on Lat Pulldown machine


Tricep Pushdown
Use a chain to lower the handle
so you can get on top of it.


2) Standing EZ Bar Curls

= 20 lbs.
Barbell Curl

Day 4
LIGHT

15 min DATE

Legs:

1) "Trotter" Leg Press
(Green & White)
sled = 125 lbs.
Leg Presses

2) Leg Press
(Blue & White)
sled = 75 lbs.
Leg Press


50 reps minumum
   
3) "Bodysmith" Leg Press
(Gray & Black)
sled = 0 lbs
Leg Press

50 reps minumum
4) Ab Bench
Ab Bench
50% x Failure    ____ x ____
50% x Failure    ____ x ____
50% x Failure    ____ x ____
Day 5
MEDIUM

25 min
DATE
Delts:
1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine