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

Week 79 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

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Smith Machine Press
Bar = 20 lbs.
Incline Bench Press on Smith Machine

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

Day 2
MED/HEAVY

35 min
DATE

Back:

1) Seated Cable Rows
with handle

Seated Cable Row

2) Universal Machine Shrugs
(facing away)

3) Lowr-back Machine
Lower-back Machine

Day 3
HEAVY

25 min

DATE

Arms:

1) Skull Crushers with EZ curl bar

bar = 20 lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Curls with EZ curl bar

bar = 20 lbs

Day 4
LIGHT

20-25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) Smith Machine Squats
Squats on Smith Machine

2) Stiff Leg Deadlifts

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Universal Machine Calf Raises

SUPER SET
6 & 7

5) Ab Bench

6) Hanging Leg Lifts

0 x Failure 0 x ____

7) Hanging Knee Raises

0 x Failure 0 x ____

Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Front Barbell Press
in squat/power rack

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises