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

Week 30 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) Incline Dumbbell Press
Incline Dumbbell Bench Press

2) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar

Day 2
HEAVY

25-30 min
DATE

Back:

1) Rack Pulls

Starting position is just above the knee cap

Advanced Workout
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Day 3 LIGHT 30 min DATE	Arms: Giant SUPER SET 1, 2, 3 & 4	1) Pushdowns with Straight Handle	2) Cable Curls with EZ Curl Handle	3) Skull Crushers with EZ Curl Bar	4) Standing EZ Bar Curls	5) Hanging Knee Raises
						0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____

Day 4 MEDIUM 20-25 min DATE	Legs:	1) Leg Extensions		SUPER SET 2, 3 & 4
				2) Leg Curls
		3) Sissy Squats	35lbs x Failure 35 x ____ 25lbs x Failure 25 x ____ 10lbs x Failure 10 x ____ 5lbs x Failure 5 x ____ 0lbs x Failure 0 x ____	4) Seated Calf Raises

Day 5
MEDIUM

15-20 min
DATE

Delts:

1) Standing Dumbbell Press

2) Rope Front Raises
Cable Front Raise with Rope handle