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

Week 183 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
MED/HEAVY

25-30 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

Advanced Workout
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Day 2
MEDIUM

25- 30 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns with Smallest-V Shaped Handle
Front Lat Pulldown

3) Dumbbell Shrugs

4) Lower-back Machine

Day 3
MED/HEAVY

25 min
DATE

Arms:

1) Underhand Pushdowns

2) Seated Dumbbell Curls

Day 4
LIGHT

15-20 min
DATE

Legs:
GIANT SET
1, 2, 3, 4 & 5

1) Leg Extensions

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

3) Bulgarian Squats

0 x 20 each leg ____
0 x 20 each leg ____

4) Stiff Leg Deadlifts

5) Walking Starter Lunges

Hallway down & back ____
Hallway down & back ____

Day 5
LIGHT

10-15 min
DATE

Delts:
SUPER SET
1, 2 & 3 with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises

3) Seated Dumbbell Press