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

Week 148 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

35 min
DATE

Chest:

1) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
= 45 lbs.

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

30 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Pullups with V-Shaped Handle
Power Rack/Squat Rack

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

SUPER SET
3 & 4

3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-Back Machine

Day 3
MED/HEAVY

35 min
DATE

Arms:

1) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 4
HEAVY

30 min
DATE

Legs:

1) Leg Press (Sled = 75 lbs)

GO UP UNTIL YOU CAN'T DO 1 REP

Day 5
LIGHT

30 min
DATE

Delts:

SUPER SET
1 & 2
with #1 weights

1) Barbell Front Raises

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

SUPER SET
3 & 4

3) Crunches

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

4) Seated Waist Twist

0 x 25          ____
0 x 25          ____
0 x 25          ____