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

Week 39 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) "Futron" Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes

Day 2 MEDIUM 25-30 min DATE	Back: SUPER SET 2 & 3	1) Pulldowns		2) Close Grip Leverage Rows
		3) Dumbbell Shrugs		4) Hyper-Extensions	0 x Failure 0 x ____

Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Universal Machine

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 4
LIGHT

10 min DATE

Legs:

1) Smith Machine Squats
bar = 20 lbs.
Squats on Smith Machine

(you can pause, but do not rack the weight until you reach 100 reps)

2) Sit Ups on Slant Board
Decline Sit Up

0 x Failure
0 x Failure
0 x Failure

____
____
____

Day 5
MED/HEAVY

20-25 min
DATE

Delts:

1) Seated Dumbbell Press