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

Week 136 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
HEAVY

25-30 min

DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Advanced Workout
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Day 2
LIGHT

35 min

DATE

Back:

1) Wide Grip Leverage Rows
(Top Handles)

Leverage Machine Rows

2) Barbell Shrugs

Barbell Shrug

Day 3
MEDIUM

30 min
DATE

Arms:

1) Underhand Pushdowns

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

SUPER SET
3 & 4

3) Dumbbell Crossface

4) Dumbbell Curls Over Incline
Standing Dumbbell Preacher Curl

Day 4
MEDIUM

35 min
DATE

Legs:

1) "Trotter" Leg Press
Sled = 125 lbs.

Leg Presses

2) Leg Curls

Leg Curl

3) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

Day 5
MEDIUM

35 min
DATE

Delts:

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

2) Front Raises with Super EZ Curl Bar

3) Reverse Pec Deck

Reverse Pec Deck

4) Ab Roller

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