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

Week 80 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

30 min
DATE

Chest:

1) Flat Barbell Bench Press

Flat Bench Press

Advanced Workout
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Day 2
HEAVY

30 min
DATE

Back:

1) Bent Over Barbell Rows (Overhand Grip)

Bent Over Barbell Row

Day 3
LIGHT

25-30 min
DATE

Arms:

GIANT
SUPER
SET
1, 2, 3, 4, 5 & 6

1) Pushdowns on Cable Crossover Machine with Rope handle
Tricep Pushdowns

2) Cable Curls on Cable Crossover Machine with EZ curl handle

3) Seated Overhead Extensions
with EZ curl bar = 20 lbs.

4) Preacher Curls
with EZ curl bar = 20 lbs.

5) Close Grip Push Ups
(shoulder width)

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6) Barbell Concentration Curls

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Alternating Barbell Lunges
(step out real far)

Lunges with Barbell

2) Sissy Squats

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3) One Legged Calf Raise
Standing Calf Raise

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Day 5 MEDIUM 25-30 min DATE	Delts: SUPER SET 2 & 3	1) Wide Grip Smith Machine Upright Rows (shoulder width) (bar = 20 lbs)		2) Cable Side Raises
				3) Reverse Pec Deck