Week 45    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

25 min
DATE

Chest:

1) Incline Universal Machine Press
Incline Bench Press on Universal Machine

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

Day 2
HEAVY

35 min
DATE
Back:

1) 3/4 Deadlifts on Smith Machine
use spacers to keep the bar from rotating
3/4 Smith Machine Deadlift

or T-bar Rows with V shaped handle
T-bar Row


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Advanced Workout
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Day 3
LIGHT

20 min
DATE

Arms:

SUPER SET

1 & 2

1) Pushdowns on Cable Crossover Machine

Tricep Pushdowns

2) Cable Curls on Cable Crossover Machine with EZ curl handle

Cable Curls


3) Hanging Leg Raises
Hanging Leg Raises
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Day 4
MEDIUM

25-30 min DATE

Legs:
SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

30 min
DATE
Delts:
1) Seated Barbell Press
(behind the head)

Behind the Neck Barbell Press

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises