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

Week 52 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 30-35 min DATE	Chest:	1) "Futron" Incline Barbell Press		2) Flat Dumbbell Flyes (Descending Set - No Rest)
				3) Ab Bench

Day 2
MED/HEAVY

30-35 min

DATE

Back:

SUPER
SET
1 & 2

1) One Arm Seated Cable Rows

One Arm Seated Cable Row

2) Dumbbell Shrugs

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER
SET
1 & 2

1) Dumbbell Crossface

2) Dumbbell Preacher Curls

Preacher Curl

3) Forearm Wrist Roller
Forearm Roller

Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 3 & 4	1) Barbell Squats		2) Standing Leg Curl
				3) Calf Raises on Leg Press

Day 5
HEAVY

25-30 min

DATE

Delts:

1) Seated Smith Machine Press (in front - touch chest)
Seated Press on Smith Machine