Week 57     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
LIGHT

30 min

DATE

Chest:

1) Decline Barbell Press


Decline Bench Press

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

3) Ab Roller

Ab Roller

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

Day 2
MED/HEAVY

30-35 min

DATE

Back:

SUPER
SET

2 & 3

1) Pulldowns



Front Lat Pulldown

2) Smith Machine Shrugs
Shrugs on Smith Machine

3) Good Morning
Good Mornings

Day 3
MEDIUM

40 min
DATE

Arms:

SUPER
SET

1 & 2

1) Close Grip Barbell Press
(hands 12 inches apart)

Close Grip Bench Press

2) Preacher Curls
with straight barbell

Preacher Curl

   

3) Pushdowns on Cable Crossover
(Descending Set - NO REST)

Tricep Pushdowns


4) Cable Curls on Cable Crossover
(Descending Set - NO REST)

Cable Curls

Day 4
MEDIUM

35 min DATE

Legs:

SUPER SET
2 & 3

1) Universal Machine Squats

Universal Machine Squats

2) Universal Machine Leg Curls
Leg Curls on Universal Machine

3) Universal Machine Calf Raises
Universal Machine Calf Raises

Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine


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