Week 237    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

30 min
DATE

Chest:

1) Cable Crossovers

Cable Crossover

2) Ab Machine

Ab Machine

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pull Ups (Regular or Assisted)
Pull UpsGravitron Pull up

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

 
SUPER SET
3 & 4
3) Close Grips Barbell Upright Rows
Close Grip Barbell Upright Row

4) Lower-Back Machine
Lower-back Machine

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

2) Barbell Curls
Barbell Curl

 
SUPER SET
3 & 4
3) Pushdowns with Rope Handle
Tricep Pushdowns

4) Barbell Concentration Curls
Barbell Concentration Curls

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Vertical Leg Press
Vertical Leg Press

2) Universal Leg Curls
Leg Curls on Universal Machine

 
3) Seated Calf Raises
Seated Calf Raise

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Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Universal Machine Press
Facing in with Lower-Back Support

Seated Machine Press

2) Dumbbell Lateral Throws
Dumbbell Lateral Throws