Week 55 4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max |
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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
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Day 1 MED/HEAVY 30 min DATE |
Chest: |
1) Low Incline Smith Machine Press |
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Day 2 |
Back: SUPER |
1) Dumbbell Rows
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2) Universal Machine Shrugs
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Day 3 LIGHT 30-35 min DATE |
Arms: |
1) Pushdowns with Rope
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2) Cable Curls with EZ curl handle
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SUPER SET 3 & 4 |
3) Bench Dips |
0 x Failure 0 x ____ |
4) Barbell Concentration Curls |
Day 4 MEDIUM 25 min DATE |
Legs: |
1) Leg Press (Blue & White) SUPER SET |
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2) Leg Curls (Blue & White) |
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3) Calf Raises on Leg Press |
Use leg press weights | ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 5 |
Delts: |
1) Seated Front Barbell Press |
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2) Dumbbell Side Raises |