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

Week 82 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
LIGHT

25 min
DATE

Chest:

GIANT
SUPER
SET
1, 2, 3 & 4

1) Incline Dumbbell Flyes

2) Flat Dumbbell Flyes

3) Pec Deck
Pec Deck/Butterfly Machine

4) Cable Crossovers

5) Sit Ups on Slant Board
Decline Sit Up

25 lbs x Failure ____
0 lbs x Failure ____

6) Ab Bench

80% x Failure ____ x ____
80% x Failure ____ x ____

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Close Grip Leverage Rows

2) One Arm Seated Cable Rows

One Arm Seated Cable Row

3) Dumbbell Shrugs

4) Hyper-Extensions

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

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER
SET
1 & 2
with same weight

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats
Free Weight Squat Squat Rack

2) Leg Press (Blue & White)

Leg Press

Day 5
HEAVY

30 min DATE

Delts:

1) Seated Smith Machine Press
(in front, touch top of chest)
Seated Press on Smith Machine