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

Week 114 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

10 min
DATE

Legs:

1) "Trotter" Leg Press
Leg Presses

2) Ab Roller

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

Day 2
HEAVY

30-35 min

DATE

Delts:

1) Standing Barbell Press (In Front)

GO UP UNTIL YOU CAN'T DO 5
THEN GO BACK DOWN

Advanced Workout
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Day 3
MEDIUM

30 min
DATE

Chest:

1) Decline Smith Machine Press
Decline Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 4
MEDIUM

20-25 min
DATE

Back:

1) Pulldowns with V-Shaped Handle

Front Lat Pulldown

2) Dumbbell Shrugs

Day 5
MEDIUM

30 min DATE

Arms:

1) Seated Overhead Dumbbell Extensions (2 Hands - 1 Dumbbell)

2) Standing Dumbbell Curls
(Alternating or Together)

Dumbbell Curl

SUPER SET
3 & 4

3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl