Week 3 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 MEDIUM 30 min DATE |
Chest: |
1) Flat Smith Machine Press
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2) Cable Crossovers 
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| Day 2 MEDIUM 35 min DATE |
Back: |
1) Seated Cable Rows  shaped handle |
Super Set
2& 3 |
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2) T-bar rows ----o---- shaped handle  |
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3) Dumbbell Shrugs  |
4) Deadlifts  |
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Day 3
MEDIUM 30 min DATE |
1) Cable Kickbacks
(palm up)   |
2) Cable Curls - High
 |
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3) Barbell Reverse Wrist Curls (palms down)  |
3) Barbell Wrist Curls (palms up) |
| Day 4 HEAVY 40 min DATE |
Legs: |
1) Barbell Lunges
 |
Super Set Last set with #2 |
2) Barbell Squats  |
____ x ____ Use same weight as last set of lunges |
Day 5 15
min |
1) Standing Dumbbell Side Raises  2) Standing Dumbbell Press  |
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