Week 193    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+

 35 min
DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly
Day 2
MEDIUM

 25-30 min
DATE

Back:

SUPER SET
 1 & 2

1) Seated Cable Rows
with V-Shaped Handle

Seated Cable Row

2) Straight Arm Pulldowns

Straight Arm Pulldowns

   
3) Smith Machine Shrugs
Shrugs on Smith Machine
4) Good Morning
Good Mornings

Day 3
MEDIUM+

25-30 min

DATE

Arms:

SUPER SET
 1 & 2

1) Pushdowns


Tricep Pushdowns on Universal Machine

2) Preacher Curls
with EZ Curl Bar

= 20 lbs.

Preacher Curl

Day 4
HEAVY

35-40 min

DATE

Legs:

1) Front Hack Squats

Front Hack Squat

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Day 4
LIGHT

15-20 min

DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Ab Machine

Ab Machine