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

Week 147 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

30 min
DATE

Chest:

SUPER SET
1 & 2

1) Cable Crossovers

Cable Crossover

2) Incline Smith Machine Press

Incline Bench Press on Smith Machine

SUPER SET
3 & 4

3) Torso Track

0 x Failure          ____
0 x Failure          ____
0x Failure           ____

4) Gaspari's

Day 2
MEDIUM

40-45 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Barbell Pullovers

Barbell Pullover

SUPER SET
3 & 4

3) Dumbbell Shrugs

4) Hyper-Extensions

35 lbs x Failure           ____ x ____
25 lbs x Failure           ____ x ____
10 lbs x Failure           ____ x ____
  5 lbs x Failure           ____ x ____
  0 lbs x Failure           ____ x ____

Day 3
MEDIUM

min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle

2) Cable Curls with EZ Curl Handle
on Seated Row Machine

Standing Cable Curl

3) Pushdowns (21's)

50% x 7+7+7 ____ x ____

4) Barbell Curls (21's)

50% x 7+7+7 ____ x ____

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs.

Hack Squat

2) Stiff Leg Deadlifts

Day 5
HEAVY

30 min
DATE

Delts:

1) Clean & Press

GO UP UNTIL YOU CAN'T DO 1 REP