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

Week 38 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
MED/HEAVY

25-30 min
DATE

Chest

1) Flat Barbell Press

Flat Bench Press

Day 2
MEDIUM

20-25 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(overhand grip)

2) Good Morning

Day 3 MED/HEAVY 35 min DATE	Arms: SUPER SET 1 & 2 with same Dumbbell	1) Dumbbell Crossface		2) Dumbbell Preacher Curls
		3) Barbell Reverse Curls		Advanced Workout Copyright © TheTrainingStationInc.com

Day 4
HEAVY

25 min
DATE

Legs:

1) "Trotter" Leg Press
Leg Presses

Day 5 LIGHT 25 min DATE	Delts:	1) Seated Barbell Press (behind the head)		2) Rope Front Raises
				3) Gaspari's