Week 21 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 HEAVY 35 min DATE |
Chest: |
1) Flat Barbell Press
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Day 2 LIGHT 35 min DATE |
1) Pulldowns with handle NO STRAPS OR HOOKS ON ANY EXERCISES |
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2) Barbell Pullovers |
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SUPER SET 3 & 4 |
3) Smith Machine Shrugs |
4) ab/Back Machine |
Day 3 |
Arms: SUPER SET 1 & 2 |
1) Pushdowns on Pulldown Machine |
2) Cable Curls on Seated Row Machine |
Day 4 MEDIUM 30 min DATE |
Legs: |
1) Barbell Lunges (alternating) |
2) Seated Calf Raises |
Day 5 MEDIUM 30 min DATE |
1) Seated Smith Machine Press behind the head bar = 20 lbs |
2) Front Raises with Super EZ curl bar = 25 lbs |