Week 219    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 Barbell Press

Flat Bench Press

2) Upward Cable Crossovers

Upward Cable Crossover

 

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
 1 & 2

1) Seated Cable Rows with Handle
Seated Cable Row

2) Deadlifts

Deadlift

 

Day 3
HEAVY

25-30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Pushdowns


Tricep Pushdowns on Universal Machine

2) Seated Dumbbell Curls
with Back Support

Seated Dumbbell Curl

 

Day 4
LIGHT

15 min
DATE

Legs:

1) "Trotter" One Legged Leg Press
Single Leg Press

2) Cross Bench Crunches
Cross Bench Crunches

 0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Day 5
MEDIUM

15-20 min
DATE

Delts:

SUPER SET
 1, 2 & 3 with same weight

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Front Raises (Together or Alternating)

Dumbbell Front Raise


   

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

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