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

Week 188 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

30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

Advanced Workout
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Day 2
MED/HEAVY

30 min

DATE

Back:

1) T-Bar Rows with V-Shaped Handle

Advanced Workout
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TheTrainingStationInc .com

Day 3
MEDIUM

35 min

DATE

Arms:

1) Pushdowns
with

Shaped Handle
Tricep Pushdown

2) Incline Dumbbell Curls

Incline Dumbbell Curl

3) Bench Dips

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4) Barbell Concentration
Barbell Concentration Curls

Day 4
HEAVY

30 min

DATE

Legs:

1) Universal Machine Squats

Universal Machine Squats

Day 5
LIGHT

10-15 min

DATE

Delts:

1) Standing Dumbbell Side Raises

Dumbbell Side Raise