Day 1
MED/HEAVY
25-30 min
DATE
Chest:
1) Flat Smith Machine Press
Week 163 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 25-30 min |
Chest: |
1) Flat Smith Machine Press |
|
Day 2 30 min |
Back: |
1) Close Grip Leverage Rows
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Day 3 30 min |
Arms: SUPER SET |
1) Decline Skull Crushers
|
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2) Barbell Concentration Curls
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Day 4 30-35 min |
Legs: |
1) "Trotter" Leg Press
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Day 5 25-30 min |
Delts: SUPER SET |
1) Seated Rear Barbell Press  |
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2) Seated Front Barbell Press  |
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SUPER SET 3 & 4 |
3) Hanging Leg Lifts  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
4) Hanging Knee Lifts  |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
