Advanced Workout, Workout, Workout Program, Chest, Back, Arms, Legs, Delts

Week 4 4 or 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
MED/HEAVY

25-30 min

DATE

Chest:

1) Incline Dumbbell Press

Day 2
MED/HEAVY

30 min

DATE

Back:

1) Wide Grip Leverage Rows (top handles)

Leverage Row Machine

2) Smith Machine Shrugs
Shrugs on Smith Machine

3) Ab/back Machine
Lower-back Machine

Day 3 HEAVY 30 min DATE	Arms: Super Set 1 & 2	1) Close Grip Smith Machine Press		2) Standing Dumbbell Curls
	optional	3) Pushdowns w/rope handle		4) One Arm Cable Curls (face the pulley)

Day 4 LIGHT 30 min DATE	Legs: Super Set 1 & 2 then add #3 after the warm up sets	1) Leg Curls		2) Leg Press Sled = 75 lbs	3) Calf Raises on Leg Press
		4) Leg Extensions		Advanced Workout Copyright © TheTrainingStationInc.com

Day 5
MED/HEAVY

25-30 min
DATE

Delts:

1) Seated Universal Machine Press
(Facing away - no back support)
Seated Press on Universal Machine

2) One Arm Cable Side Raise
One Arm Cable Side Raises