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

Week 174 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
MED/HEAVY

35 min
DATE

Chest:

1) Flat Bench Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

35-40 min

DATE

Back:

1) Deadlifts
(No straps or hooks)

2) Pull Up with V-shaped handle

Power Rack/Squat Rack

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
HEAVY

35 min

DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

Sets of 5 until you can't

then 25% x Failure

2) Standing Barbell Curls

Sets of 5 until you can't

then 25% x Failure

Day 4
LIGHT

35-40 min

DATE

Legs:

1) Bodysmith Leg Press
Sled = 0 lbs.

Sets of 20 until you can't
then go back down

Day 5
MEDIUM

25 min

DATE

Delts:

1) Seated Dumbbell Press

2) Lying Barbell Front Raises