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

Week 252 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 25-30 min DATE	Chest:	1) Incline Dumbbell Press	2) Ball Crunches	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 2 MEDIUM 35 min DATE	Back: SUPER SET 2, 3 & 4	1) One Arm T-Bar Rows	2) Pull Ups (Regular or Assisted)	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
		3) Dumbbell Shrugs	4) Lower-back Machine
Day 3 MED/HEAVY 30-35 min DATE	Arms: SUPER SET 1 & 2 with same weight	1) Pushdowns with Straight Handle	2) Cable Curls with EZ Curl Handle
Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 2 & 3	1) Smith Machine Squats	2) Standing Leg Curl
Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 2 & 3	1) Smith Machine Squats	3) Seated Calf Raises
Day 5 HEAVY 30-35 min DATE	Delts:	1) Seated Front Barbell Press	2) Dumbbell Side Raises