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

Week 76 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

30 min
DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Day 2
LIGHT

20 min
DATE

Back:

1) Seated Cable Rows
with V shaped handle

2) Smith Machine Shrugs
Shrugs on Smith Machine

3) Gaspari's

Advanced Workout
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Day 3
MEDIUM

35 min

DATE

Arms:

1) Overhead Cable Extensions
with straight handle

2) Preacher Curls
with straight barbell

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 ____

4) Cross Body Dumbbell Curls

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat Squat Rack

SUPER SET Last 7 Sets

2) Seated Calf Raises

Day 5
MEDIUM

30 min DATE

Delts:
SUPER SET
2, 3 & 4
with same weight

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

2) Dumbbell Side Raises

Dumbbell Side Raise

3) Dumbbell Front Raises

4) Bent Over Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise