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

Week 91 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
HEAVY

30 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

Advanced Workout
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Day 2
LIGHT

30-35 min
DATE

Back:

1) Seated Cable Rows
with smallest V shaped handle

Seated Cable Row

GO DOWN UNTIL YOU GET 50 REPS
ON BOTH #1 & #2

2) Barbell Pullovers

Barbell Pullover

3) Sit Ups on Slant Board
Decline Sit Up

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

4) Side Plank

Hold each side as long as you can

____ secs/side

Day 3
MEDIUM

30 min
DATE

Arms:

1) Two Arm Overhead Dumbbell Extension

2) Drag Curls on Universal Machine

3) One Arm Overhead Cable Extension
One Arm Tricep Overhead Extension

4) One Arm Cable Curl

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2
after the warm ups

1) Barbell Lunges
Lunges with Barbell

2) Universal Machine Calf Raises

Day 5 MEDIUM 30-35 min DATE	Delts: SUPER SET 2 & 3	1) Seated Front Barbell Press (In power/squat rack)		2) Lying Barbell Front Raises
				3) Bent Over Rear Dumbbell Raises