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

Week 24 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
MEDIUM

30-35 min
DATE

Chest:

1) Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes

Day 2
MEDIUM

35-40 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
Overhand Grip

2) Rack Pulls
Start with the bar just
above the knee caps

Day 3
HEAVY

35-40 min
DATE

Arms:
SUPER SET
1 & 2

1) Skull Crushers
with straight barbell

short barbell = 30 lbs.
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Curls
with EZ curl bar

all chrome = 20 lbs.

Day 4 LIGHT 35-40 min DATE	Legs: SUPER SET 1 & 2	1) Leg Extensions Blue & White		2) Leg Press Sled = 75 lbs. Blue & White
	SUPER SET 3 & 4	3) Leg Curls Blue & White		3) Calf Raises on Leg Press Blue & White

Day 5 MEDIUM 30-35 min DATE	Delts:	1) Seated Dumbbell Press		2) Wide Grip Smith Machine Upright Rows
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