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

Week 17 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
LIGHT

30 min
DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Dumbbell Pullovers
Dumbbell Cross Bench Pullover

Day 2
MED/HEAVY

40 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with

shaped handle Front Lat Pulldown

2) Rack Pulls

Start just above knee cap

Day 3 MEDIUM 25 min DATE	Arms: SUPER SET 1 & 2	1) Pushdowns w/rope handle on pulldown machine women can use the cable crossover machine		2) Incline Dumbbell Curls keep your head on the bench & your elbows back
	Forearms:	3) Forearm Wrist Roller	100% x Failure ____ x ____ 1 rep = all the way up then back down then all the way up the other way then back down	Advanced Workout Copyright © TheTrainingStationInc.com

Day 4
MEDIUM

25 min
DATE

Legs:

1) Smith Machine Squats

Squats on Smith Machine

SUPER SET 1 & 2
AFTER WARM UP SETS

2) Seated Calf Raises

Day 5
HEAVY

35 min
DATE

Delts:

1) "Futron" Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell Press