Day 1
MEDIUM
30 min
DATE
Chest:
1) Incline Universal Machine Press
2) Flat Cambered Barbell Press
Week 169 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 30 min |
Chest: |
1) Incline Universal Machine Press
|
|
2) Flat Cambered Barbell Press
|
|
Day 2 20-25 min |
Back: |
1) Rack Pulls (Start just above knee) |
|
|
Day 3 25-30 min |
Arms: SUPER SET |
1) Dumbbell Crossface
|
|
2) Dumbbell Concentration Curls
|
|
Day 4 40 min |
Legs: SUPER SET |
1) Vertical Leg Press
|
|
2) Universal Machine Calf Raises
|
|
SUPER SET 3 & 4 |
3) Ab Roller
|
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
4) Ball Crunches  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
Day 5 20 min |
Delts: SUPER SET |
1) Seated Dumbbell Side Raises
|
|
2) Seated Dumbbell Press
|
|
