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

Week 64 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
MEDIUM

25 min

DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

25-30 min

DATE

Back:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) Pulldowns
with smallest V-shaped handle

Front Lat Pulldown

Day 3
HEAVY

40-45 min
DATE

Arms:

SUPER
SET
1 & 2

1) Close Grip Smith Machine Press
(hands about 12 inches apart)

Close Grip Bench on Smith Machine

Day 4 LIGHT 20 min DATE	Legs:	1) Smith Machine Squats		2) Leg Curls
		3) Leg Extensions		4) Standing Calf Raises on Universal Machine
	SUPER SET 5 & 6	5) Hanging Leg Raises	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____	6) Ab Roller	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____

Day 5
MEDIUM

25 min

DATE

Delts:

1) Seated Smith Machine Press
(behind the head)
Behind the Neck Press on Smith Machine

2) Seated Rear Dumbbell Raises