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

Week 135 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

25-30 min

DATE

Chest:

1) Flat Smith Machine Press
Bar = 20 lbs.

Flat Bench Press on Smith Machine

Advanced Workout
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Day 2
HEAVY

35 min

DATE

Back:

1) Seated Cable Rows
with V Shaped Handle

Day 3
LIGHT

25 min
DATE

Arms:

1) Pushdowns with Rope Handle
Tricep Pushdowns

2) Cable Curls with EZ Curl Handle

SUPER SET
3 & 4

3) Ab Machine

4) Gaspari's

Day 4
MED/HEAVY

30 min
DATE

Legs:

SUPER SET
1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg Press

2) Calf Raises on Vertical Leg Press

Calf Raise on Vertical Leg Press

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Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Arnold Dumbbell Press

Arnold Press