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

Week 62 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 40 min DATE	Chest: SUPER SET 1 & 2	1) "Futron" Incline Barbell Press		2) Flat Smith Machine Press
	SUPER SET 3 & 4	3) Incline Dumbbell Flyes		4) Cable Crossovers
		5) Double Crunches	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____

Day 2 MED/HEAVY 40 min DATE	Back: SUPER SET 2 & 3	1) Dumbbell Rows		2) Barbell Shrugs
				3) Hyper-Extensions	35lbs x Failure 35 x ____ 25lbs x Failure 25 x ____ 10lbs x Failure 10 x ____ 5 lbs x Failure 5 x ____ 0 lbs x Failure 0 x ____

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER
SET
1 & 2

1) Skull Crushers
with EZ curl bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
= 20 lbs.

2) Preacher Curls
with EZ curl bar

Preacher Curl
= 20 lbs.

Day 4 MEDIUM 40 min DATE	Legs: SUPER SET 2 & 3	1) Vertical Leg Press		2) Barbell Lunges
		3) Seated Calf Raises		Advanced Workout Copyright © TheTrainingStationInc.com

Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Universal Machine Press
facing in - with lower-back support
Seated Machine Press