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

Week 78 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 min
DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Cable Crossover

Cable Crossover

Day 2
MEDIUM

30 min
DATE

Back:

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

2) Pull Ups with V shaped handle
Power Rack/Squat Rack
if you can't do pull ups do pulldowns

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____

3) Dumbbell Shrugs

Day 3
MEDIUM

25 min

DATE

Arms:

1) Pushdowns with straight handle

Tricep Pushdown

2) Standing Dumbbell Curls
(alternating or together)

Alternating Dumbbell Curls

3) Forearm Wrist Roller
Forearm Roller

5lbs x Failure 5 x ____

Day 4
HEAVY

30 min
DATE

Legs:

1) "Bodysmith" Hack Squats
Sled = 0 lbs.

Weight comparable to other hack squat machine

Day 5 LIGHT 25 min DATE	Delts: SUPER SET 1, 2, 3 & 4 with #1's weight	1) Seated Barbell Press (behind the head)		2) Seated Barbell Press (in front)
		3) Barbell Front Raises		4) Wide Grip Barbell Upright rows
	SUPER SET 5 & 6	5) Sit ups on Slant Board	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____	6) Side Plank (Hold for as long as you can)	____ seconds ____ seconds ____ seconds