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

Week 138 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

35 min

DATE

Chest:

SUPER SET
1 & 2

1) Incline Barbell Press
Incline Bench Press

2) Decline Barbell Press
Decline Bench Press

Day 2
MEDIUM

35 min
DATE

Back:

1) Dumbbell Rows

Dumbbell Rows

2) Wide Grip Leverage Rows

Leverage Machine Rows

SUPER SET
3 & 4

3) Barbell Shrugs

4) Hyper-Extensions

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Day 3
MEDIUM

35 min
DATE

Arms:

1) Seated Overhead Extensions
with Super EZ Curl Bar
Overhead Tricep Extensions

2) Preacher Curls with EZ Curl Bar

3) Pushdowns
with Handle
(Descending Set)

Tricep Pushdowns

4) Cable Curls
with EZ Curl Handle
(Descending Set)

Cable Curls

Day 4
HEAVY

40 min
DATE

Legs:

1) Barbell Squats
Free Weight Squat
GO UP UNTIL YOU CAN'T
DO 1 FULL REP

Day 5
LIGHT

25 min
DATE

Delts:
SUPER SET
1 & 2
WITH SAME WEIGHT

1) Barbell Front Raises

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

SUPER SET
3 & 4

3) Sit Ups on Slant Board

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4) Ab Bench