Week 189    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

 30 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

 35 min

DATE

Back:

1) Pulldowns

Front Lat Pulldown

2) Wide Grip Leverage Rows

Leverage Machine Rows
 
SUPER
SET
3 & 4

3) Smith Machine Shrugs
Shrugs on Smith Machine
4) ab/Back Machine
Lower-back Machine
Day 3
HEAVY

30 min
DATE

Arms:

SUPER
SET
1 & 2

1) Pushdowns
on Universal Machine


Tricep Pushdowns on Universal Machine

2) Preacher Curls
with straight barbell

Preacher Curl


Day 4
LIGHT

25-30 min DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

Day 5
MEDIUM

25-30 min

DATE

Delts:

1) Seated Barbell Press
(behind the head)

Behind the Neck Barbell Press

2) Barbell Front Raises
Barbell Front Raise

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