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

Week 242 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 20-25 min DATE	Chest: SUPER SET 1, 2, 3 & 4	1) Incline Barbell Press	2) Flat Barbell Press
		3) Decline Barbell Press	4) Cross Bench Crunches	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 2 MEDIUM 30-35 min DATE	Back:	1) Seated Cable Rows with V-Shaped Handle	2) Pull Ups (Assisted optional)	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
	SUPER SET 3 & 4	3) Dumbbell Shrugs	4) Hyper-Extensions	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 3 MED/HEAVY 25 min DATE	Arms: SUPER SET 1 & 2	1) Dumbbell Kickbacks	2) Dumbbell Preacher Curls
Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 2 & 3	1) Hack Squats	2) Standing Leg Curls
		3) Smith Machine Calf Raises	Advanced Workout Copyright © TheTrainingStationInc.com
Day 5 HEAVY 30 min DATE	Delts:	1) Seated Front Smith Press	2) Alternating Dumbbell Side & Front Raises