Week 233    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

35 min
DATE

Chest:

1) Flat Cambered Barbell Press
(optional with chains)
Flat Bench Press with Cambered Bar
Cambered Barbell

2) Incline Smith Machine Press
Incline Bench Press on Smith Machine
 

Day 2
MEDIUM

30 min
DATE

Back:

1) Dumbbell Rows

Dumbbell Rows

2) Universal Machine Shrugs
(Facing Away)
Shrug on Universal Machine

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with EZ Curl Handle
Overhead Cable Extensions

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

 
SUPER SET
3 & 4

3) Dumbbell Crossface
Lying Dumbbell Crossface

4) Dumbbell Concentration Curls
Concentration Curl

 

Day 4
HEAVY

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) Universal Leg Extensions

Leg Extensions on Universal Machine

2) Leg Curls

Leg Curl

 

Day 5
LIGHT

25 min
DATE

Delts:

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

2) Seated Waist Twist

Seated Waist Twist

 0 x 20/each side      ____ x ____
0 x 20/each side      ____ x ____
0 x 20/each side      ____ x ____