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

Week 102 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
LIGHT

15-20 min
DATE

Chest:

SUPER SET
1 & 2

1) Wide Grip Push Ups

0 x Failure
0 x Failure
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0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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2) Double Crunches

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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Day 2
MEDIUM

35 min
DATE

Back:

1) Bent Over Barbell Rows

2) Pulldowns with Smallest V-Shaped Handle
Underhand Grip Lat Pulldown

3) Dumbbell Shrugs

4) Lower-Back Machine

Day 3
MEDIUM

25-30 min

DATE

Arms:

1) Pushdowns on Universal Machine

2) Incline Dumbbell Curls

Incline Dumbbell Curl

SUPER SET
3 & 4

3) Dumbbell Crossface

4) Dumbbell Concentration Curls

Day 4 MEDIUM 35 min DATE	Legs: SUPER SET 2 & 3	1) Barbell Squats		2) Leg Curls
		3) Seated Calf Raises		Advanced Workout Copyright © TheTrainingStationInc.com

Day 5
HEAVY

25-30 min DATE

Delts:

1) Seated Dumbbell Press

GO UP UNTIL YOU CAN'T DO 5 REPS

2) Seated Dumbbell Side Raises