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

Week 231 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 35-40 min DATE	Chest:	1) Flat Barbell Press		2) Dips	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 2 LIGHT 20 min DATE	Back:	1) Close Grip Leverage Rows		2) Dumbbell Shrugs
	SUPER SET 3 & 4	3) Hyper-Extensions	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____	4) Double Crunches	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 3 MED/HEAVY 35-40 min DATE	Arms: SUPER SET 1 & 2 with same weight	1) Seated Overhead Extensions with EZ Curl Bar		2) Standing EZ Curl Bar Curls
		3) Forearm Wrist Roller	10 lbs x Failure ____ x ____ 5 lbs x Failure ____ x ____ 2.5 lbs x Failure ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
Day 4 MEDIUM 40 min DATE	Legs:	1) Barbell Squats		2) Stiff Leg Deadlifts
Day 5 MEDIUM 20 min DATE	Delts:	1) Seated Universal Machine Press		2) Seated Dumbbell Rear Raises