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

Week 124 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
MEDIUM

25 min
DATE

Chest:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

30 min
DATE

Back:

1) Pulldowns
with Smallest V-Shaped Handle
Front Lat Pulldown

2) Rack Pulls
(Starting just above the knees)

Day 3
HEAVY

25 min
DATE

Arms:

1) Pushdowns
on Pulldown Machine

Tricep Pushdown

SET OF 3 UNTIL
YOU CAN'T DO 3

2) Cable Curls
on Seated Row Machine

Standing Cable Curl

SET OF 3 UNTIL
YOU CAN'T DO 3

Day 4
LIGHT

25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) Barbell Squats
Free Weight Squat

2) Stiff Leg Deadlifts

3) Universal Machine Calf Raises

4) Ab Bench

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Barbell Press
(Behind the head)

Behind the Neck Barbell Press

2) Barbell Front Raises

3) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row