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

Week 46 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
HEAVY

25 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

Advanced Workout
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Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with smallest V shaped handle

2) Dumbbell Shrugs

SUPER SET
3 & 4

3) Sit ups on Slant Board
Decline Sit Up

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

4) Ab Roller

0 x ____
0 x ____
0 x ____
0 x____

5) Hyper-Extensions 0 x ____

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2
with
same
weight

1) Skull Crushers
with straight bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Barbell Curls
with straight bar

Day 4
MED/HEAVY
30 min DATE

Legs:
SUPER SET
1 & 2

1) Vertical Leg Press
sled=0
Calf Raise on Vertical Leg Press

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

Day 5
MEDIUM

20 min
DATE

Delts:

SUPER
SET
1 & 2
with
same
weight

1) Dumbbell Front Raises

2) Seated Dumbbell Press

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ Super Set with #3

3) Standing Dumbbell Side Raises

____ x ____