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

Week 157 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 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Smith Machine Press

Incline Bench Press on Smith Machine

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

3) Gaspari's

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Day 2
MEDIUM

35 min
DATE

Back:

1) Underhand Barbell Rows

Bent Over Barbell Row

2) Wide Grip Pull Ups
or Pulldowns w/80%

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3) Dumbbell Shrugs

4) Lower-Back Machine

Day 3
MEDIUM

25 min
DATE

Arms:

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

3) Pushdowns with Rope Handle
(Descending Set)
Tricep Pushdowns

4) Barbell Curls (Descending Set)

Day 4
MEDIUM

35 min
DATE

Legs:

1) Leg Press (Blue & White)

Leg Press

2) Standing Leg Curl

Standing One Leg - Leg Curl

Day 5
HEAVY

30 min
DATE

Delts:

1) Standing Barbell Press

2) Dumbbell Side Raises
(Descending Set)