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

Week 177 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

15-20 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

2) Flat Dumbbell Press
Flat Dumbbell Bench Press

3) Incline Dumbbell Flyes

4) Flat Dumbbell Flyes

5) Pushups

0 x 25 ____ x ____

6) Sit Ups on Slant Board
Decline Sit Up

0 x 25 ____ x ____

Day 2
MEDIUM

30 min
DATE

Back:

1) Pulldowns

Front Lat Pulldown

2) Close Grip Leverage Rows

3) Dumbbell Shrugs

4) Lower-back Machine

Day 3
MEDIUM

25 min

DATE

Arms:

1) Cable Kickbacks
(Underhand Grip)
Underhand Cable Tricep Kickbacks

2) Cable Crossover Curls (High)

Cable Crossover Curl

3) Rope Hammer Curls

Day 4
MEDIUM

30-35 min

DATE

Legs:

1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise

Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Front Smith Machine Press
(Touch top of chest)
Seated Press on Smith Machine
Go up until you can't do 5
then do 25% x Failure