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

Week 49 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

25 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2 MEDIUM 35-40 min DATE	Back: SUPER SET 1 & 2	1) Seated Cable Rows with V shaped handle		2) Barbell Shrugs
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Day 3
HEAVY

35-40 min
DATE

Arms:

NO
SUPER
SET

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

2) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

Day 4 LIGHT 25-30 min DATE	Legs: GIANT SET 1, 2 3 & 4	1) Barbell Squats		2) Stiff Leg Deadlifts
		3) Free Weight Leg Extensions		4) Universal Machine Calf Raises
	SUPER SET 5 & 6	5) Double Crunches	0 x Failure 0 x ____ 0 x Failure 0 x ____	6) Crunches	0 x Failure 0 x ____ 0 x Failure 0 x ____

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press
(facing in with no back support)
Seated Press on Universal Machine

2) One Arm Cable Side Raises