Week 186   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

30-35 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

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Day 2
LIGHT

20 min
DATE

Back:

1) Close Grip Leverage Rows
(Straps or Hooks OK)

Leverage Machine Rows

2) Dumbbell Shrugs
(NO Straps or Hooks)

Dumbbell Shrug

3) Legendary Abs (Level 4)
 

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
 1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Dumbbell Curls

Dumbbell Curl

 
SUPER SET
 3 & 4

3) Cable Kickbacks (Palm Up)
Underhand Cable Tricep Kickbacks

4) Cable Crossover Curls
Cable Crossover Curl

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
 2, 3 & 4

1) Smith Machine Lunges
Lunges on Smith Machine
taller people face other direction back foot all the way back and front foot all the way forward (one leg at a time)

2) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

   
3) Standing Leg Curls
Standing One Leg - Leg Curl

4) Smith Machine Calf Raises
Smith Machine Calf Raise

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise      Dumbbell Front Raises

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