Week 74    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
MED/HEAVY

30 min
DATE

Chest:

1) Flat Cambered Barbell Press
Cambered Barbell bar = 45 lbs.
Flat Bench Press with Cambered Bar

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Day 2
MEDIUM

 30 min
DATE

Back:

SUPER
SET
1 & 2

1) Pulldowns

Front Lat Pulldown

2) Rack Pulls
(start just above the knee cap)
Rack Pull

Day 3
HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on the Universal Machine
with the EZ Curl Handle

Hands in Close

Tricep Pushdowns on Universal Machine

2) Seated Dumbbell Curls
(with Back Support)

Alternating or Together

Seated Dumbbell Curl

Day 4
LIGHT

35-40 min
DATE

Legs:

SUPER SET
1, 2 & 3

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Leg Curls (Blue & White)

Leg Curl

   

3) Seated Calf Raises

Seated Calf Raise

4) Double Crunches

Double Ab Crunch

0 x Failure
0 x Failure
0 x Failure

Day 5
MEDIUM

25 min DATE

Delts:

SUPER SET
2 & 3

1) Seated Smith Machine Press
in front - touch chest
Seated Press on Smith Machine

2) Cable Front Raises with Rope handle Cable Front Raise with Rope handle

3) Wide Grip Cable Upright Rows with EZ curl handle
Wide Grip Cable Upright Rows