Week 113    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

20 min
DATE

Arms:

1) Decline Skull Crushers
with EZ Curl Bar
(Middle Hole)
Decline Skull Crusher

100 Minimum
200 Goal

2) Cable Crossover Curls

Cable Crossover Curl

100 Minimum
200 Goal

 

3) Sit Ups on Slant Board
(Bottom Hole)
Decline Sit Up

 0 x Failure        ____

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Day 2
HEAVY

35-40 min

DATE

Legs:

1) Smith Machine Squats
Squats on Smith Machine
Go up until you can't do 5 reps
Then go back down


Day 3
MEDIUM

30 min
DATE

Delts:

SUPER
SET
2, 3 & 4

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

2) Dumbell Side Raises

Dumbbell Side Raise

 
3) Dumbbell Front Raises
Dumbbell Front Raises
4) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise

Day 4
MEDIUM

30 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

Day 5
MEDIUM

25-30 min DATE

Back:

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Close Grip Leverage Rows

Leverage Machine Rows

 
SUPER
SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-back Machine
Lower-back Machine