Week 61     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

30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

Day 2
LIGHT

20 min

DATE

Back:

1) Seated Cable Rows
with straight handle
Seated Cable Row

2) T-Bar Rows
with V shaped handle
T-bar Row

   
3) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows

4) Dumbbell Shrugs
Dumbbell Shrug

   
5) Ab Machine
Ab Machine
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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER
SET

1 & 2

1) Overhead Cable Extensions
on Pulldown machine

Overhead Cable Extensions


2) Incline Dumbbell Curls

Incline Dumbbell Curl


 
SUPER
SET

3 & 4
3) Pushdowns
with rope handle
on Cable Crossover Machine
Tricep Pushdowns
4) Cable Hammer Curls
with rope handle
Cable Hammer CurlRope handle
Day 4
MEDIUM

30 min DATE

Legs:

SUPER
SET

Last 5 sets with Calves

1) "Trotter" Leg Press
Sled=125 lbs.
Leg Presses

2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

Use leg press weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

25 min

DATE

Delts:

SUPER
SET

1 & 2

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises

Dumbbell Front RaisesDumbbell Front Raise