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

Week 171 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 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press
Sets of 5 until you can't do 5
then 25% x Failure

Advanced Workout
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Day 2
LIGHT

35 min

DATE

Back:

1) Pulldowns with Chain Handle

Front Lat Pulldown

2) Universal Machine Shrugs

SUPER SET
3 & 4

3) Good Morning

4) Ab Machine

Day 3
MED/HEAVY

25-30 min

DATE

Arms:

1) Overhead Cable Extensions
with Rope Handle

Overhead Cable Extensions

2) Cable Curls
with EZ Curl Handle

Standing Cable Curl

Day 4
MEDIUM

30 min

DATE

Legs:

1) Universal Machine Leg Curls

Leg Curls on Universal Machine

2) Seated Calf Raises

Seated Calf Raise

SUPER SET
3 & 4

3) Sissy Squats

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

4) Free Standing Calf Raises

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

Day 5
MEDIUM

25 min

DATE

Delts:

1) Seated Front Barbell Press
in Squat/Power Rack

2) Rope Front Raises

Cable Front Raise with Rope handle