Week 216    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
HEAVY

20-25 min
DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Day 2
LIGHT

25-30 min
DATE

Back:

1) T-Bar Rows

T-bar Row

2) Dumbbell Shrugs

Dumbbell Shrug



 
SUPER SET
3 & 4

3) Hanging Leg Raises
Hanging Leg Raises

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
Tricep Pushdowns on Universal Machine

2) Cable Curls with EZ Curl Handle

Standing Cable Curl

 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl

Day 4
MEDIUM

40 min
DATE

Legs:

SUPER SET
Last 5 sets of 2 & 3

1) Smith Machine Lunges
Lunges on Smith Machine

2) Stiff Leg Deadlifts

Stiff Leg Deadlift


   
3) Universal Machine Calf Raises
Universal Machine Calf Raises

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Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

2) Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise