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

Week 153 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) Decline Barbell Press
Decline Bench Press

2) Incline Barbell Press
Incline Bench Press

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Underhand Pulldowns

Underhand Grip Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable Row

3) Universal Machine Shrugs

4) Good Morning

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ Curl Bar
Overhead Tricep Extensions

2) Preacher Curls
with EZ Curl Bar

3) Dumbbell Hammer Curls

Advanced Workout
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Day 4
HEAVY

35 min
DATE

Legs:

1) Barbell Squats
Free Weight Squat
GO UP UNTIL YOU CAN'T DO 5 REPS
THEN DO LAST SET - 25% x FAILURE

Day 5
LIGHT

30-35 min
DATE

Delts:
SUPER SET
1 & 2 then add 3 after warm-ups

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Press

3) Seated Dumbbell Overhead Hold

50% x 1 Minute?       ____ x ____
45% x 1 Minute?       ____ x ____
40% x 1 Minute?       ____ x ____
35% x 1 Minute?       ____ x ____
30% x 1 Minute?       ____ x ____
25% x 1 Minute?       ____ x ____
20% x 1 Minute?       ____ x ____

4) Ab Machine