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

Week 15 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

30 min
DATE

Chest:

1) Flat Barbell Press
Flat Bench Press

2) Dips

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____
0 x ____

Day 2
HEAVY

35 min
DATE

Back:

If you get your 100% only do 1 then go up another 15% and try again, keep going up by 15% until you reach a weight you can't do, after you miss a weight go back down by 5% until you get to a weight you can do more than once. Then you're done.

1) Deadlifts

+15% or -5%          _____ x _____
+15% or -5%          _____ x _____
?                            _____ x _____
?                            _____ x _____

Day 3
LIGHT

35-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Preacher Curls
w/straight barbell

Day 4
MED/HEAVY

40 min
DATE

Legs:

1) "Bodysmith" Leg Press

-- SUPER SET -->

2) Universal Machine Calf Raises

Day 5
MEDIUM

30-35 min
DATE

Delts:

1) Seated Dumbbell Press

2) Seated Dumbbell Rear Delt Raises