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

Week 98 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
MEDUIM

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) "Futron" Incline Cambered Barbell Press
= 45 lbs
Incline Bench Press with Cambered Bar

Day 2
MEDIUM

30 min
DATE

Back:

1) Seated Cable Rows
with Large V-shaped Handle

2) 3/4 Deadlifts
off Bottom of Squat/Power Rack

Day 3
MED/HEAVY

25-30 min
DATE

Arms:

1) Pushdowns
on Pulldowns Machine

Tricep Pushdown

2) Standing EZ Curls
with EZ curl bar

= 20 lbs.

Day 4
HEAVY

25 min
DATE

Legs:

1) Front Hack Squats
(Facing in - Toes on the Floor)
Sled = 0 lbs.

GO UP UNTIL YOU CAN'T DO 5 STRICT REPS

Day 5 LIGHT 20 min DATE	Delts:	1) Dumbbell Side Raises		2) Barbell Front Raises
		3) Reverse Pec Deck		4) Gaspar's