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

Week 68 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

Legs:

1) Smith Machine Squats
Bar = 20 lbs.
Squats on Smith Machine

Advanced Workout
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Day 2
LIGHT

35 min
DATE

Delts:

1) Seated Dumbbell Press

2) Dumbbell Front Raises

3) Dumbbell Side Raises

5% x Failure ____ x ____

Use last weight of #2

3) Double Crunches

0 x Failure
0 x Failure
0 x Failure

Day 3
MEDIUM

25 min

DATE

Arms:

1) Overhead Cable Extensions
with Rope Handle

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

3) Forearm Roller

15lbs x Failure     15 x ____
10lbs x Failure     10 x ____
  5lbs x Failure       5 x ____

Day 4
MEDIUM

30-35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline DB Flyes

Incline Dumbbell Fly

Day 5 MEDIUM 35-40 min DATE	Back:	1) T-Bar Rows		2) Pulldowns with handle
	SUPER SET 3 & 4	3) Close Grip Upright Rows		4) Hyper-extensions	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____