Week 185   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

25 min
DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Day 2
HEAVY

30-35 min
DATE

Back:

1) Seated Cable Rows
with Handle
Seated Cable Row

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Advanced Workout
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Day 3
LIGHT

15 min
DATE

Arms:

1) Pushdowns
with Handle
Tricep Pushdown

2) Cable Curls
with EZ Curl Handle
Standing Cable Curl

   
3) Rope Hammer Curls
Cable Hammer CurlRope handle
4) Legendary Abs (Level 4)
 

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
 2 & 3

1) Hack Squats

Hack Squat

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

   
3) Seated Calf Raises
Seated Calf Raise

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Advanced Workout
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Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

2) "Pee Wee" Side Raises

Dumbbell Side Raise