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

Week 191 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

30 min
DATE

Chest:

1) Low Incline Smith Machine Press (Flat Bench on Black Box)
Low Incline Bench Press on Smith Machine

Advanced Workout
Copyright ©
TheTrainingStationInc.com

Day 2
LIGHT

15 min
DATE

Back:

1) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown

2) Ab Bench

Day 3
MED/HEAVY
25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Extensions with Rope Handle

Overhead Cable Extensions

2) Standing EZ Bar Curls

Day 4
MEDIUM

30-35 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise

Day 5
MED/HEAVY

25 min
DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises