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

Week 176 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

30-35 min
DATE

Chest:

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

Advanced Workout
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Day 2
LIGHT

25 min

DATE

Back:

1) Seated Cable Rows
with V-Shaped Handle

2) Hyper-Extensions

Hyper-Extension

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SUPER SET
3 & 4

3) Hanging Leg Raises

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4) Hanging Knee Raises

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Day 3
MED/HEAVY

35 min

DATE

Arms:

1) Skull Crushers with EZ Curl Bar

= 20 lbs.

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Cross Body Dumbbell Curls

3) Barbell Reverse Curls

Day 4
MEDIUM

25 min

DATE

Legs:

SUPER SET
1 & 2
starting at 100% with #1 weights

1) One Leg - Leg Press

Single Leg - Leg Press

2) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

25 min

DATE

Delts:

1) Standing Front Barbell Press

Standing Barbell Press

2) Wide Grip Smith Upright Rows

Wide Grip Upright Row on Smith Machine