Week 213    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

25-30 min
DATE

Chest:

1) Incline Smith Machine Press
Incline Bench Press on Smith Machine

2) Dips

Dips

0 x Failure      ____ x ____
0 x Failure       ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
 1 & 2

1) Pulldowns

Front Lat Pulldown

2) Seated Cable Rows
with V-Shaped Handle

Seated Cable Row

 

Day 3
MEDIUM

25-30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Seated One Arm Dumbbell Extensions

Seated One Arm Overhead Extensions

2) Seated Dumbbell Curls

Seated Dumbbell Curl

   
3) Dumbbell Hammer Curls
Hammer Curl
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Day 4
HEAVY

35 min
DATE

Legs:

SUPER SET
 1 & 2

1) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

2) Leg Curls

Leg Curl

 

Day 5
LIGHT

15 min
DATE

Delts:

1) Standing Dumbell Side Raises

Dumbbell Side Raise


2) Ab Bench

Ab Bench