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

Week 16 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

35-40 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

Day 2
LIGHT

25-30 min
DATE

Back:

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

Have someone strip the weight for you
NO REST

2) Close Grip Leverage Rows
(bottom handles)

Descending Set No Rest

3) Dumbbell Shrugs

NO STRAPS OR HOOKS ON SHRUGS

Descending Set No Rest

Day 3 MEDIUM 35-40 min DATE	Arms: SUPER SET 1 & 2	1) Seated Overhead Extensions w/Super EZ curl bar = 25lbs.		2) Standing Dumbbell Curls
	SUPER SET 3 & 4 with same weights	3) Cable Kickback - palm up		4) Cable Crossover Curls

Day 4 MEDIUM 30-35 min DATE	Legs:	1) Smith Machine Lunges (do not alternate)		SUPER SET 2, 3 & 4
				2) Universal Leg Curls
		3) Sissy Squats (do not lean forward)	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____	4) Smith Machine Calf Raises

Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Front smith press
Seated Press on Smith Machine

2) Lying Barbell Front Raises