Week 122    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
LIGHT

25 min
DATE

Chest:

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

2) Sit Ups on Slant Board
Decline Sit Up

12lb Ball x Failure        ____
6lb Ball x Failure        ____
0 x Failure        ____

Day 2
MEDIUM

30 min
DATE

Back:

1) Pulldowns

Front Lat Pulldown

2) T-Bar Rows with V-shaped handle

T-bar Row
 
SUPER SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine
4) Hyper-Extensions
Hyper-Extension

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

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

2) Seated Dumbbell Curls

Seated Dumbbell Curls

   
3) Dumbbell Hammer Curls
Hammer Curl
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Day 4
MEDIUM

25 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Curls

Leg Curl

2) "Trotter" Leg Press

Leg Presses

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Universal Machine Press
Facing in with Lower-back support

Seated Machine Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises