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

Week 50 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
MED/HEAVY

30-35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Decline Cambered Barbell Press

Decline Bench Press with Cambered Bar
= 45 lbs.

Day 2
HEAVY

30-35 min
DATE

Back:

1) Seated Cable Rows
with shaped handle

If you think you can go heavier, then do.

2) Rack Pulls
(from just above the knee)

(If you don't want to do Rack Pulls, then go back down on #1)

If you think you can go heavier, then do.

Day 3 LIGHT 30 min DATE	Arms: Option 1 SUPER SET 1 & 2	1) Standing Curls with Barbell or EZ Curl Bar Use same weight for #2		2) Decline Skull Crushers with Barbell or EZ curl Bar
		3) Ab/back Machine

Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 2 & 3	1) "Bodysmith" Leg Press (sled=0)		2) Sissy Squats	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____
				3) Seated Calf Raises

Day 5
MED/HEAVY

20-25 min
DATE

Delts:

1) Dumbbell Side Raises