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

Week 93 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

30-35 min
DATE

Chest:

SUPER SET
2 & 3

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

3) Dumbbell Pullovers
Dumbbell Cross Bench Pullover

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Pulldowns
with shaped handle
Front Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable Row

SUPER SET
3 & 4

3) Dumbbell Shrugs

4) Lower-back Machine

Day 3
MED/HEAVY

30 min
DATE

Arms:

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

3) Dumbbell Hammer Curls
(Descending Set)

Day 4
HEAVY

35 min

DATE

Legs:

1) Leg Press (Blue & White)

Day 5 LIGHT 25-30 min DATE	Delts: SUPER SET 1 & 2 with same weight	1) Seated Barbell Press (Behind the head)		2) Seated Barbell Press (In front)
	SUPER SET 3 & 4	3) Ab Bench		4) Ball Crunches	0 x Failure ____ 0 x Failure ____ 0 x Failure ____