Week 2 4 or 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)
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Day 1 15 min |
Chest: GIANT SET |
1) Incline Dumbbell Press  |
2) Flat Smith Machine Press  |
3) Decline Barbell Press  |
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4) Incline Dumbbell Flyes  |
5) Flat Dumbbell Flyes  |
6) Pec Deck  |
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(optional)
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7) Cable Crossovers |
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| Day 2 MEDIUM 40 min DATE |
Back: |
1) Pulldowns w/big V shaped handle  |
2) Dumbbell Rows  |
| 3) Pull Ups w/little V handle   |
0 x Failure ___ 0 x Failure ___ 0 x Failure ___ |
Super Set |
4) Universal Machine Shrugs  |
5) Hyper-extensions 
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0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
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Day 3
MEDIUM 25-30 min DATE |
1) Pushdowns
on Pulldown Machine
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2) Seated Dumbbell Curls |
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Super Set 3 & 4 |
3) Dumbbell Crossface  |
4) One Arm Dumbbell Curl
on Inline Bench  |
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5) Barbell Reverse Curls
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| Day 4 MEDIUM 25-30 min DATE |
Legs: |
1) Hack Squats |
Super Set 2 & 3 |
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2) One Leg - Leg Press  |
3) Univ. Machine Calf Raises  |
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| Day 5 HEAVY 30 min DATE |
Delts: |
1) Seated Barbell Press (behind the neck)  |
