Week 108    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) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

Day 2
MEDIUM

35-40 min

DATE

Back:

1) One Arm Seated Rows

One Arm Seated Cable RowSingle handle

2) Pulldowns


Front Lat Pulldown

 
SUPER SET
3 & 4

3) Barbell Shrugs
Barbell Shrug

4) Lower-Back Machine
Lower-back Machine

Day 3
MED/HEAVY

20-25 min

DATE

Arms:

1) Pushdowns with Rope Handle

Tricep Pushdowns on Universal Machine

2) Dumbbell Curls

Alternating Dumbbell Curls

   

3) Dumbbell Hammer Curls
Hammer Curl

Descending Set

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Day 4
HEAVY

25 min

DATE

Legs:

1) "Bodysmith" Hack Squats
Bodysmith Hack Squats

GO UP UNTIL YOU CAN'T DO 3 REPS


Day 5
LIGHT

25-30 min DATE

Delts:

1) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise     Dumbbell Front Raises

Each

2) Hanging Leg Raises
Hanging Leg Raises

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