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

Week 72 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

35 min
DATE

Chest:

SUPER SET
1 & 2
after the warm ups

1) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

2) Decline Barbell Press

Decline Bench Press

3) Hanging Leg Raises

0 x Failure           ____
0 x Failure          ____
0 x Failure           ____

Day 2 MEDIUM 35 min DATE	Back	1) Bent Over Barbell Rows (Underhand Grip)		2) Pulldowns with handle
	SUPER SET 3 & 4	3) Barbell Shrugs		4) Hyper-Extensions	35 lbs x Failure ____ x ____ 25 lbs x Failure ____ x ____ 10 lbs x Failure ____ x ____ 5 lbs x Failure ____ x ____ 0 lbs x Failure ____ x ____

Day 3
MEDIUM

35-40 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
with rope handle
Tricep Pushdown

2) Incline Dumbbell Curls

Incline Dumbbell Curl

SUPER SET
3 & 4

3) Dips (narrow grip)

0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____

4) Chin Ups (underhand)

0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____

Day 4
MEDIUM

35- 40 min
DATE

Legs:

SUPER
SET
1 & 2

1) Leg extensions

Leg Extension

2) Hack Squats

Hack Squat

3) Leg Curls

4) Standing Calf Raises
Universal Machine Calf Raises

Day 5
HEAVY

25 min DATE

Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine