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

Week 187 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

25-30 min
DATE

Chest:

GIANT SET
1 - 5

1) Incline Dumbbell Flyes

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

3) Decline Dumbbell Flyes

4) Pec Deck
Pec Deck/Butterfly Machine

5) Cable Crossovers

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Pulldowns with Handle

Front Lat Pulldown

2) Dumbbell Rows

Dumbbell Rows

3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-Back Machine

Day 3
MED/HEAVY

30 min
DATE

Arms:

1) Seated Overhead Extensions
with Straight Barbell

Overhead Tricep Extensions

2) Standing EZ Curl Bar Curls

Day 4
MEDIUM

30 min
DATE

Legs:

1) Vertical Leg Press
Sled = 0

2) Stiff Leg Deadlifts

Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine