Week 196    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 min
DATE

Chest:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine


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Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

When you miss the weight start dropping the weight 5% until you get 5 reps.

Day 2
LIGHT

20-25 min
DATE

Back:

SUPER SET
 1 & 2

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Barbell Pullovers
Barbell Pullover

 
SUPER SET
 3 & 4
3) Lower-back Machine
Lower-back Machine
4) Double Crunches
Double Ab Crunch
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
 1 & 2

1) Dumbbell Crossface

Lying Dumbbell Crossface

2) Dumbbell Preacher Curls

Preacher Curl

 
SUPER SET
 3 & 4
3) Pushdowns with Rope Handle
Rope handleTricep Pushdowns

4) Rope Hammer Curls
Rope handleCable Hammer Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
 2 & 3

1) Smith Machine Squats
Squats on Smith Machine

2) Standing Leg Curl

Standing One Leg - Leg Curl

   
3) Smith Machine Calf Raises
Smith Machine Calf Raise
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Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Arnold Dumbbell Press

Arnold Press

2) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise