Week 59     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 Dumbbell Press

Flat Dumbbell Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

35 min

DATE

Back:

1) Pulldowns
with shaped handle
Front Lat Pulldown

2) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle

 
SUPER
SET

3 & 4
3) Universal Machine Shrugs (facing out)
Shrug on Universal Machine

4) ab/Back Machine

Lower-back Machine

Day 3
HEAVY

25 min
DATE

Arms:

SUPER
SET

1 & 2

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

2) Cable Curls
on Seated Row Machine
with EZ curl handle

Standing Cable Curl

Day 4
LIGHT

15-20 min DATE

Legs:

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine


2) Leg Curls (blue & white)

Leg Curl


   
3) Seated Calf Raises
Seated Calf Raise
4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 5
MEDIUM

30 min

DATE

Delts:

1) Seated Smith Machine Press
(in front, touch chest)
Seated Press on Smith Machine

2) Cable Front Raises
with Rope Handle
Cable Front Raise with Rope handle

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