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

Week 88 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

30-35 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Deadlifts
NO - STRAPS or HOOKS
(over/under grip - weak hand is under)

2) Pullups
YES - STRAPS or HOOKS
Pull Ups

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
MEDIUM

30-35 min
DATE

Arms:

1) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

2) Preacher Curls with EZ curl bar

Preacher Curl

3) Pushdowns (21's)
Tricep Pushdowns on Universal Machine

4) Barbell Curls (21's)

Day 4
HEAVY

30 min
DATE

Legs:

1) Universal Leg Extensions

Leg Extensions on Universal Machine

2) "Trotter" Leg Press

Leg Presses

Day 5
LIGHT

30 min DATE

Delts:

SUPER SET
1, 2, 3 & 4

1) Seated Arnold Press

2) Seated Dumbbell Press

____ x ____
____ x ____
____ x ____

3) Barbell Front Raises

4) Wide Grip Barbell Upright Rows

____ x ____
____ x ____
____ x ____

SUPER SET
5, 6 & 7

5) Crunches

6) Reverse Crunches

7) Double Crunches

0 x Failure ____
0 x Failure ____