Week 112    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
LIGHT

35-40 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Chain Handle

Seated Cable Row

2) Straight Arm Pulldowns

Straight Arm Pulldowns

 
SUPER SET
3 & 4

3) Ab Machine
Ab Machine

4) Garpari's
Standing Dumbbell Serratus Crunch

Day 2
HEAVY

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
with EZ Curl Handle

Tricep Pushdown

2) Standing Barbell Curls

Barbell Curl

Day 3
MEDIUM

30 min
DATE

Legs:

SUPER
SET
2 & 3

1) Leg Press
Sled=75lbs
Leg Press

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 
3) Calf Raises on Leg Press
Calf Raise on Leg Press

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Day 4
MED/HEAVY

20-25 min
DATE

Delts:

Super Set
Last Set With #2

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises
Dumbbell Front Raises

5% x Failure

 

____ x ____

Day 5
MEDIUM

30 min DATE

Chest:

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

2) Dips

Dips