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

Week 240 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 25-30 min DATE	Chest:	1) Flat Barbell Press		2) Dips	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 2 HEAVY 25-30 min DATE	Back:	1) Wide Grip Leverage Rows		Advanced Workout Copyright © TheTrainingStationInc.com
Day 3 LIGHT 20-25 min DATE	Arms: SUPER SET 1 & 2	1) Pushdowns with V-Shaped Handle		2) Incline Dumbbell Curls
	SUPER SET 3 & 4	3) Hanging Leg Raises	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____	4) Hanging Knee Raises	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 4 MEDIUM 35 min DATE	Legs: SUPER SET 2 & 3	1) Barbell Squats		2) Free Weight Leg Curls
		3) Calf Raises on Leg Press
Day 5 MEDIUM 25 min DATE	Delts:	1) Wide Grip Smith Upright Rows		2) Seated Dumbbell Side Raises