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

Week 134 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) Low Incline Barbell Press
(In Squat/Power Rack)

2) Dips

Dips

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 2
MED/HEAVY

30 min
DATE

Back:

1) Seated Cable Rows
with V Shaped Handle

Seated Cable Row

2) Rack pulls

Rack Pull

Day 3
HEAVY

35 min
DATE

Arms:

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

Sets of 2 until you can't do 2

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Sets of 2 until you can't do 2

Day 4
LIGHT

30 min
DATE

Legs:

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Stiff Leg Deadlifts

3) Seated Calf Raises

4) Sit Ups on Slant Board (top hole)
Decline Sit Up

Ball x Failure       ____ x ____
Ball x Failure       ____ x ____
Ball x Failure       ____ x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Barbell Press (In Front)
Take weight from floor in front

Seated Barbell Press

Sets of 2 until you can't do 2