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

Week 245 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 25-30 min DATE	Chest:	1) Flat Dumbbell Press		2) Bench Dips	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 2 HEAVY 35 min DATE	Back:	1) Rack Pulls		Advanced Workout Copyright © TheTrainingStationInc.com
Day 3 LIGHT 30 min DATE	Arms: SUPER SET 1 & 2	1) Seated Overhead Extensions with straight barbell GO UP UNTIL YOU CAN'T DO 20 REPS		2) Seated Dumbbell Curls GO UP UNTIL YOU CAN'T DO 20 REPS
	SUPER SET 3 & 4	3) Side Plank/Hold	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____	4) Seated Waist Twist	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 4 MEDIUM 30 min DATE	Legs: SUPER SET 2 & 3	1) Smith Machine Squats		2) Stiff Leg Deadlifts
		3) Calf Raises on Smith Machine		Advanced Workout Copyright © TheTrainingStationInc.com
Day 5 MEDIUM 20-25 min DATE	Delts:	1) Standing Front Raises with Super EZ Curl Bar		2) Wide Grip Barbell Upright Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure