Week 55     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) Low Incline Smith Machine Press
(use flat bench and a box)
Low Incline Bench Press on Smith Machine

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Day 2
HEAVY

 35-40 min

DATE

Back:

SUPER
SET
1 & 2

1) Dumbbell Rows

Dumbbell Rows


2) Universal Machine Shrugs
(facing away)

Shrug on Universal Machine


Day 3
LIGHT

30-35 min
DATE

Arms:

SUPER
SET
1 & 2

1) Pushdowns with Rope
on Cable Crossover Machine

Tricep Pushdowns


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

Cable Curls

 
SUPER
SET
3 & 4
3) Bench Dips
Bench Dips

0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____

4) Barbell Concentration Curls
Barbell Concentration Curls
Day 4
MEDIUM

25 min DATE

Legs:

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

SUPER SET
LAST 5 SETS
WITH 2 & 3

2) Leg Curls (Blue & White)
Leg Curl

3) Calf Raises on Leg Press
Calf Raise on Leg Press
Use leg press weights ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

30 min

DATE

Delts:

1) Seated Front Barbell Press
in Squat/Power Rack
Seated Front Barbell Press

2) Dumbbell Side Raises
Dumbbell Side Raise