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

Week 184 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) Decline Barbell Press

Decline Bench Press

2) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

30 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Universal Machine Shrugs

3) Hyper-Extensions

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

Day 3
HEAVY

25-30 min
DATE

Arms:

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure

2) Standing Barbell Curls

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure

Day 4
LIGHT

15 min
DATE

Legs:

1) One Leg - Leg Press
Single Leg - Leg Press

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

2) Front Raises with Super EZ Curl Bar