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

Week 182 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:

SUPER SET
1, 2 & 3

1) "Futron" Incline Barbell Press
Incline Bench Press

2) Decline Barbell Press
Decline Bench Press

3) Flat Dumbbell Flyes

Day 2
MEDIUM

30 min

DATE

Back:

1) Bent-over Barbell Rows
(Underhand grip)

Bent Over Barbell Row

2) One Arm Seated Cable Rows

One Arm Seated Cable Row

3) Barbell Shrugs

4) Hyper-Extensions

0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____

Day 3
MEDIUM

20-25 min

DATE

Arms:

1) Pushdowns with Rope
on Universal Machine
Tricep Pushdowns on Universal Machine

2) Preacher Curls
with EZ Curl Bar
= 20 lbs.

4) Pushdowns (21's)

(Top, Bottom, Full)

4) Barbell Curls (21's

(Top, Bottom, Full)

Day 4
MED/HEAVY

35-40 min

DATE

Legs:

1) Barbell Squats
Free Weight Squat

Day 5
HEAVY

25-30 min

DATE

Delts:

1) Standing Barbell Press

Sets of 5 until you can't
then 25% x Failure