Week 81     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
HEAVY

25-30 min
DATE

Chest:

1) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

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Advanced Workout
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Day 2
LIGHT

 20-25 min
DATE

Back:

1) Pulldowns
with smallest V-shaped handle
Front Lat Pulldown

2) Straight Arm Pulldowns
with straight handle
Straight Arm Pulldowns
   

3) Barbell Shrugs
Barbell Shrug
4) Gaspari's
Standing Dumbbell Serratus Crunch
   
5) Seated Stick Twist
lean forward & turn
touch elbow to middle thigh
 0 x Failure       ____
0 x Failure       ____
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Day 3
MEDIUM

20-25 min
DATE

Arms:

SUPER
SET
1 & 2

1) Underhand Pushdowns
with chain or cloth handle

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

 
SUPER
SET
3 & 4

3) Barbell Reverse Wrist Curls
Reverse Forearm Curl
4) Barbell Wrist Curls
Forearm Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Leg Curls (Blue & White)

Leg Curl

2) Leg Extensions (Blue & White)
Leg Extension

3) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

25 min DATE

Delts:

1) Alternating Dumbbell Side Raises & Dumbbell Front Raises

Dumbbell Side Raise
Dumbbell Front Raises

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
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____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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