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

Week 70 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

45 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Smith Machine 3/4 Deadlifts
3/4 Smith Machine Deadlift

3) Pull Ups

0 x Failure 0 x ____

Day 2 LIGHT 30-35 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Smith Machine Press (12 inches apart)		2) Standing EZ Bar Curls
		3) Ab Bench

Day 3
MEDIUM

25 min

DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Cable Crossovers

Cable Crossover

Day 4
MEDIUM

30-35 min
DATE

Legs:

1) Leg Press (blue & white)
Sled = 75

Leg Press

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

3) Seated Calf Raises

Day 5
MEDIUM

30 min DATE

Delts:

1) Seated Barbell Press (in front)
(in squat/power rack)

2) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine