Week 119    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 Universal Machine Press

Incline Bench Press on Universal Machine

2) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Seated Cable Rows
with Shaped Handle

Seated Cable Row

2) Dumbbell Rows

Dumbbell Rows

   
3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
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Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls

Barbell Curl

Day 4
LIGHT

15 min
DATE

Legs:

1) Leg Extensions
Leg Extension

2) Leg Curls
Leg Curl

   
3) Vertical Leg Press
Vertical Leg Press
4) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

Day 5
MEDIUM

30 min

DATE

Delts:

SUPER SET
2 & 3

1) Seated Universal Machine Press

Seated Press on Universal Machine

2) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises
3) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise