Week 158   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
MEDIUM

30 min
DATE

Chest:

SUPER SET
 2 & 3

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Cable Crossovers
Cable Crossover

3) Pec Deck
Pec Deck/Butterfly Machine

Day 2
MED/HEAVY

35 min
DATE

Back:

SUPER SET
 1 & 2

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Rack Pulls

Rack Pull

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Cable Kickbacks
(Palm up)
Underhand Cable Tricep KickbacksSingle handle

2) Cable Crossover Curls

Cable Crossover Curl

   

3) Forearm Wrist Roller
Forearm Roller

 15lbs x Failure          ____
10lbs x Failure          ____
  5lbs x Failure          ____
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Day 4
HEAVY

40 min
DATE

Legs:

SUPER SET
 1 & 2

1) "Bodysmith" Leg Press
Leg Press

Go up until you can't do 2

2) Universal Machine Calf Raises
Universal Machine Calf Raises
Go up until you can't do 2

Day 5
LIGHT

20-25 min
DATE

Delts:

SUPER SET
 1, 2, 3 & 4

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Barbell Front Raises
Barbell Front Raise

   
3) Reverse Pec Deck
Reverse Pec Deck

4) Crunches

Ab Crunches

 0 x Failure          ____
0 x Failure          ____