Day 1
MEDIUM
30 min
DATE
Chest:
SUPER SET
2 & 3
1) Incline Universal Machine Press
2) Flat Dumbbell Flyes
3) Cable Crossovers
Week 110 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)
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Day 1 30 min |
Chest: SUPER SET |
1) Incline Universal Machine Press
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2) Flat Dumbbell Flyes |
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3) Cable Crossovers |
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Day 2 35-40 min |
Back: SUPER SET |
1) Dumbbell Rows
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2) Universal Machine Shrugs |
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Day 3 25 min |
Arms: GIANT SET |
1) Pushdowns on Pulldown Machine |
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2) Cable Curls on Seated Row Machine with EZ Curl Handle |
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3) Seated Overhead Extensions |
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4) Standing Curls with EZ Curl Bar  |
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SUPER SET 5 & 6 |
5) Double Crunches  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
6) 6 Inch Leg Lifts  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
Day 4 30-35 min |
Legs: SUPER SET |
1) Barbell Hack Squats |
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2) Free Weight Leg Curls
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3) Sissy Squats  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
4) Smith Machine Calf Raises
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| Day 5 30 min DATE |
Delts: SUPER SET |
1) Rear Barbell Press
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2) "Pee Wee" Side Raises |
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3) Seated Rear Dumbbell Raises |
