Week 37 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)
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Day 1 LIGHT 15-20 min DATE |
Chest |
1) Flat Dumbbell Flyes |
2) Cable Crossovers |
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3) Ab Roller |
3 sets to Failure ____ ____ ____ |
Day 2 MEDIUM 25-30 min DATE |
Back: |
1) Pulldowns with Shaped Handle |
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2) Pull ups |
0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
SUPER SET 3 & 4 |
3) Barbell Shrugs |
4) ab/Back Machine |
Day 3 MED/HEAVY 25- 30 min DATE |
Arms: |
1) Pushdowns on Universal Machine |
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2) Seated Dumbbell Curls with No Back Support |
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Day 4 MEDIUM 25-30 min DATE |
Legs: SUPER SET 2 & 3 |
1) One Leg - Leg Press (blue & white machine) sled=75 |
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2) Leg Curls (blue & white) |
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3) Calf Raises on Leg Press (blue & white) |
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Day 5 HEAVY 30 min DATE |
Delts: |
1) Seated Universal Machine Press (facing in) |
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