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

Week 14 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
MED/HEAVY

25 min
DATE

Chest:

1) Cable Crossovers

2) Upward Cable Crossovers

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER
SET
1 & 2

1) Seated Cable Rows
with smallest V handle

2) Close Grip Barbell Upright Rows

Day 3
HEAVY

40-45 min
DATE

Arms

SUPER
SET
1 & 2

1) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine
use a chain, the handle should hang about shoulder high

2) Standing Barbell Curls

You can pause if you have to, but don't stop and don't sit the weight down.
Day 4 LIGHT 20 min DATE	Legs: SUPER SET 1, 2 & 3	1) Leg Extensions		2) Stiff Leg Deadlifts		3) Seated Calf Raises

Day 5
MEDIUM

25-30 min
DATE

Delts:

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

2) Dumbbell Front Raises