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

Week 146 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

35 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press
GO UP UNTIL YOU
CAN'T DO 1 REP

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
LIGHT

30 min
DATE

Back:

1) Pulldowns
with V Shaped Handle

Front Lat Pulldown

2) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Good Morning

Day 3
MEDIUM

30 min
DATE

Arms:

1) Pushdowns on Pulldown Machine

Tricep Pushdown

2) Incline Dumbbell Curls

Incline Dumbbell Curl

3) Close Grip Pushups

0 x 100 0 x ____

4) Barbell Concentration Curls

Day 4
MEDIUM

25-30 min
DATE

Legs:

1) "Trotter" Leg Press

Leg Presses

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3
with same weight

1) Seated Barbell Shoulder Press (Behind the head)
Behind the Neck Barbell Press

2) Standing Dumbbell Side Raises

Dumbbell Side Raise

3) Standing Dumbbell Press