Week 100     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
MEDUIM

30-35 min
DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Flat Smith Machine Press

Flat Bench Press on Smith Machine

Day 2
HEAVY

40 min
DATE

Back:

1) Smith Machine 3/4 Deadlifts
(use spacers)
3/4 Smith Machine Deadlift

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Day 3
LIGHT

15-20 min
DATE

Arms:

SUPER SET
1, 2, 3 & 4

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls
Barbell Curl

   
3) Barbell Reverse Curls
Revese Curl

4) Ab Bench

Ab Bench

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 
SUPER SET
3 & 4

3) One Legged - Leg Press
Single Leg - Leg Press

4) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

Day 5
MEDIUM

25 min DATE

Delts:

1) Seated "Arnold" Dumbbell Press

Arnold Press

2) "Pee Wee" Side Raises

Dumbbell Side Raise