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

Week 162 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:	1) Incline Dumbbell Flyes		2) Flat Dumbbell Flyes
		3) Decline Dumbbell Flyes		4) Ab Roller	0 x Failure ____ 0 x Failure ____ 0 x Failure ____

Day 2
MEDIUM

30 min
DATE

Back:

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Pulldowns
with
Front Lat Pulldown

3) Universal Machine Shrugs

4) Lower-back Machine

Lower-back Machine

Day 3
MEDIUM

25 min
DATE

Arms:

1) Pushdowns with Rope Handle
Tricep Pushdown

2) Cable Curls with EZ Curl Handle
Standing Cable Curl

SUPER SET
3 & 4

3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl

Day 4
MEDIUM

30 min
DATE

Legs:

1) Barbell Lunges

Lunges with Barbell

2) Leg Extensions

Leg Extension

Day 5
HEAVY

35 min
DATE

Delts:

SUPER SET
1 & 2
after Heavy Set

1) Seated Barbell Press
in Squat/Power Rack

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row