Week 268    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) Low Incline Smith Machine Press
Low Incline Bench Press on Smith Machine

2) Pec Deck

Pec Deck/Butterfly Machine
 

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Dumbbell Rows

Dumbbell Rows

2) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown


   
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Good Morning
Good Mornings

 

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Cable Skull Crushers with EZ Curl Handle
Cable Skull Crushers

2) Preacher Curls with EZ Curl Bar

Preacher Curl

 
SUPER SET
3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks

4) Dumbbell Cross Body Curls
Cross Body Dumbbell Curls

 

Day 4
HEAVY

30 min
DATE

Legs:

1) Smith Machine Squats

Squats on Smith Machine

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Day 5
LIGHT

15 min
DATE

Delts:

1) Alternatinog Dumbbell Side & Front Raises
Dumbbell Side RaiseDumbbell Front Raises


100 each

2) 6 Inch Leg Raises

Lying 6 Inch Leg Lift

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