Week 13     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

 25 min
DATE
Chest:

1) Incline Smith Machine Press
Incline Bench Press on Smith Machine

2) Peck Deck
Pec Deck/Butterfly Machine
Day 2
MEDIUM

 40-45 min
DATE

Back:

SUPER
SET
 1 & 2

1) Dumbbell Rows
Dumbbell Rows
2) One Arm Seated
Cable Rows
One Arm Seated Cable RowSingle handle
 
SUPER
SET
 3 & 4
3) Universal Machine Shrugs - Facing Out
Shrug on Universal Machine
4) Good Morning
Good Mornings
Day 3
MEDIUM

35-40 min
DATE
Arms:

SUPER
SET
 1 & 2

1) Skull Crushers

with EZ curl bar


Skull Crushers/Nose Breakers/Lying Tricep Extensions
2) Seated Dumbbell Curls

Seated Dumbbell Curl
   
3) Barbell Reverse Curls (palms down)
Revese Curl
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Day 4
HEAVY

40 min DATE
Legs:

1) Hack Squats (no half reps)
(go all the way down or go lighter)
Hack Squat
Day 5
LIGHT

 30-35 min
DATE
Delts:
Keep going up 5% until you can't do 10 reps.   When you can't get 10 start back down going to failure all the way back to 5%
On the way down SUPER SET with exercise #2 using the same weight
1) Barbell Front Raises
Barbell Front Raise
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2) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
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