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

Week 299 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) Incline Smith Machine Press		2) Flat Dumbbell Flyes
Day 2 MEDIUM 35 min DATE	Back: SUPER SET 2, 3 & 4	1) Seated Cable Rows with V-Shaped Handle		2) Straight Arm Pulldowns
		3) Universal Machine Shrugs		3) Hyper-Extensions	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 3 HEAVY 40 min DATE	Arms: SUPER SET 1 & 2	1) Partial Close Grip Barbell Press		2) Standing Cable Curls with EZ Curl Handle
Day 4 LIGHT 35 min DATE	Legs: SUPER SET 2 & 3	1) Smith Machine Squats		2) Box Jumps	0 x 10 ____ x ____ 0 x 10 ____ x ____ 0 x 10 ____ x ____ 0 x 10 ____ x ____ 0 x 10 ____ x ____
		3) Free Standing Calf Raises	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____	4) Side Plank/Holds	0 x Failure ____ seconds 0 x Failure ____ seconds 0 x Failure ____ seconds 0 x Failure ____ seconds 0 x Failure ____ seconds
Day 5 MEDIUM+ 30 min DATE	Delts:	1) Seated Front Barbell Press		2) Standing Dumbbell Side Raises