Week 151   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

35 min
DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine


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Day 2
LIGHT

30-35 min
DATE

Back:

SUPER SET
 1 & 2

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns with V-Shaped Handle

Front Lat Pulldown

 
SUPER SET
 3 & 4
3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
4) Hyper-Extensions
Hyper-Extension
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Dumbbell Crossface

Lying Dumbbell Crossface

2) Dumbbell Preacher Curls

Preacher Curl

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
 2, 3 & 4

1) Smith Machine Squats

Squats on Smith Machine

2) "Bodysmith" Hack Squats

Bodysmith Hack Squats

   

3) Leg Curls

Leg Curl

4) Smith Machine Calf Raises
Smith Machine Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Barbell Front Press

Seated Front Barbell Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises