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

Week 42 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 LIGHT 15-20 min DATE	Chest: GIANT SET NO REST 1 - 8	1) Incline Barbell Press (Blue & White)		2) Flat Dumbbell Flyes
		3) Decline Barbell Press		4) Incline Dumbbell Flyes
		5) Dips	0 x Failure 0 x ____	6) Pec deck
		7) Push-ups	0 x Failure 0 x ____	8) Cable Crossovers
		9) Ab Machine	50% x Failure ____ x ____ 50% x Failure ____ x ____ 50% x Failure ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 2
MED/HEAVY

35-40 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with

shaped handle

Seated Cable Row

2) Rack Pulls
(starting just above the knee)

Day 3 MEDIUM 30 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Barbell Press		2) Seated Dumbbell Curls
	SUPER SET 3 & 4	3) Cable Kickbacks (under hand)		4) Cable Crossover Curls

Day 4
MEDIUM

25-30 min DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Free Standing Calf Raises

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Barbell Press (In squat/power rack)