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

Week 22 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 25 min DATE	Chest: SUPER SET 1 & 2 with same dumbbells	1) Incline Dumbbell Flyes		2) Flat Dumbbell Flyes
		3) Cable Crossovers (optional)	25% x Failure ____ x ____

Day 2 MEDIUM 35-40 min DATE	Back:	1) Pulldowns		2) Seated Cable Rows Smallest V shaped handle
	Traps: SUPER SET 3 & 4	3) Barbell Shrugs		4) Hyper-Extensions	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 3 MED/HEAVY 35 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Smith Machine Press shoulder wide grip		2) Standing Dumbbell Curls
		3) Barbell Reverse Curls (palms down)

Day 4
MEDIUM

25 min
DATE

Legs:

SUPER
SET
1, 2 & 3

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

3) Free Standing Calf Raises

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____

Day 5
HEAVY

35 min
DATE

Delts:

1) Seated Barbell Press in Power/Squat Rack
Take off safety bars - 2nd hole from top