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

Week 69 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

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 2 LIGHT 20-25 min DATE	Legs:	1) Free Weight Leg Curls		2) Leg Extensions
		3) Universal Machine Calf Raises		4) Gaspari's

Day 3
MEDIUM

35 min

DATE

Back:

1) Deadlifts

Deadlift

2) Pulldowns with V shaped handle

Front Lat Pulldown

Day 4
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
1 & 2
with same weight

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Rear Raises

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
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____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

30 min DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover