Week 47     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
LIGHT

 20-25 min
DATE

Chest:

GIANT
SET
1 - 6

1) Incline Barbell Press

2) Flat Barbell Press
3) Decline Barbell Press

4) Incline Dumbbell Flyes
5) Flat Dumbbell Flyes
6) Decline Dumbbell Flyes
    7) Gasparis
Standing Dumbbell Serratus Crunch
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Day 2
MEDIUM
25 min
DATE
Back:

SUPER SET
2, 3 & 4

1) Pulldowns
with shaped handle

Front Lat Pulldown

2) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows
   
3) Smith Machine Shrugs
Shrugs on Smith Machine
4) Lower-back Machine
Lower-back Machine
Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with Super EZ curl bar
=25lbs
Overhead Tricep Extensions

2) Standing Dumbbell Curls
Alternating Dumbbell Curls

 
SUPER SET
3 & 4
with
same
dumbbell
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Concentration Curls
Concentration Curl
Day 4
MEDIUM

25 min DATE

Legs:

SUPER SET
1 & 2

1) Smith Machine Squats

Squats on Smith Machine

2) One Legged - Leg Press
Single Leg - Leg Press

Day 5
HEAVY
25-30 min
DATE
Delts:
1) Seated Smith Machine Press (behind the head)
Behind the Neck Press on Smith Machine