Day 1
LIGHT
30 min
DATE
Chest:
1) Incline Smith Machine Press
2) Cable Crossovers
Week 167 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 30 min |
Chest: |
1) Incline Smith Machine Press
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2) Cable Crossovers
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Day 2 30 min |
Back: |
1) Pulldowns with V-Shaped Handle |
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2) Wide Grip Leverage Rows
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SUPER SET 3 & 4 |
3) Dumbbell Shrugs  |
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4) Lower-back Machine |
Day 3 35 min |
Arms: SUPER SET |
1) Seated Overhead Extensions
with EZ Curl Bar |
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2) Standing Dumbbell Curls
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SUPER SET 3 & 4 |
3) Pushdowns with Rope Handle   |
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4) Preacher Curls with EZ Curl Bar  |
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Day 4 35 min |
Legs: |
1) Smith Machine Squats |
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2) Free Weight Leg Extensions |
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SUPER SET 3 & 4 |
3) Free Weight Leg Curls  |
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4) Calf Raises on Smith Machine  |
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Day 5 35 min |
Delts: |
1) Seated Front Smith Machine Press
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2) Wide Grip Barbell Upright Rows
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