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

Week 139 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

30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

35-40 min
DATE

Back:

1) Deadlifts
(No Straps or Hooks)

Deadlift

2) Seated Cable Rows
with handle

Seated Cable Row

Day 3
HEAVY

40-45 min
DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls

Day 4
LIGHT

20 min
DATE

Legs:

1) Leg Press
Sled = 75 lbs.

2) Universal Machine Calf Raises

3) Double Crunches

0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press

Seated Press on Universal Machine

2) Rope Front Raises

Cable Front Raise with Rope handle