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

Week 144 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

20 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

Advanced Workout
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Day 2
MED/HEAVY

30-35 min
DATE

Back:

1) T-Bar Rows

T-bar Row

2) Universal Machine Shrugs
(Facing In)

Day 3
HEAVY

40 min
DATE

Arms:

1) Close Grip Smith Machine Press
Bar = 20 lbs.

Close Grip Bench on Smith Machine

GO UP UNTIL YOU CAN'T GET 1 REP

2) Standing EZ Curl Bar Curls

= 20 lbs.

GO UP UNTIL YOU CAN'T GET 1 REP

Day 4
LIGHT

35 min
DATE

Legs:

1) Front Hack Squats
(Sled = 0)

Front Hack Squat

2) Sissy Squats

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3) Free Standing Calf Raises

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4) Crunches on Ball
Ball Crunches

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Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Lying Barbell Front Raises