Week 263    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) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

35-40 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns with Handle
Front Lat Pulldown

2) Seated Cable Rows with V-Shaped Handle

Seated Cable Row

   
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension

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Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2 with same weight

1) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls

Barbell Curl

Day 4
HEAVY

35 min
DATE

Legs:

1) Hack Squats

Hack Squat

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Day 5
LIGHT

25 min
DATE

Delts:

1) Standing Dumbbell Press

Standing Dumbbell Press

2) Jacknives on a Ball

Jacknives on Ball

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