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

Week 57 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:	1) Decline Barbell Press		2) Incline Dumbbell Flyes
				3) Ab Roller	0 x Failure ____ 0 x Failure ____ 0 x Failure ____

Day 2 MED/HEAVY 30-35 min DATE	Back: SUPER SET 2 & 3	1) Pulldowns		2) Smith Machine Shrugs
				3) Good Morning

Day 3 MEDIUM 40 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Barbell Press (hands 12 inches apart)		2) Preacher Curls with straight barbell
		3) Pushdowns on Cable Crossover (Descending Set - NO REST)		4) Cable Curls on Cable Crossover (Descending Set - NO REST)

Day 4 MEDIUM 35 min DATE	Legs: SUPER SET 2 & 3	1) Universal Machine Squats		2) Universal Machine Leg Curls
				3) Universal Machine Calf Raises

Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine