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

Week 11 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
HEAVY

35-40 min
DATE

Chest:

1) Flat Barbell Press

Day 2 LIGHT 20-25 min DATE	Back: SUPER SET 1 & 2	1) Pulldowns w/V shaped handle		2) Seated Cable Rows w/straight handle overhand grip
		4) Barbell Shrugs		4) Hyper-Extensions	0 x Failure 0 x ____

Day 3 MEDIUM 35 min DATE	Arms: SUPER SET 1 & 2	1) Underhand Pushdowns Palms up w/cloth or chain handle		2) Dumbbell Preacher Curl One arm at a time
		3) Rope Hammer Curls		Advanced Workout Copyright © TheTrainingStationInc.com

Day 4 MEDIUM 30-35 min DATE	Legs:	1) Barbell Squats w/Safety Squat Beeper	SUPER SET 2 & 3
			2) Leg Curls
			3) Seated Calf Raises

Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Wide Grip Smith Machine
Upright Rows
Smith Machine Upright Rows

SUPER SET --->
After warm ups

2) One Arm Cable Side Raises