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

Week 216 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 HEAVY 20-25 min DATE	Chest:	1) Incline Universal Machine Press
Day 2 LIGHT 25-30 min DATE	Back:	1) T-Bar Rows		2) Dumbbell Shrugs
	SUPER SET 3 & 4	3) Hanging Leg Raises	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____	4) Hanging Knee Raises	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____
Day 3 MEDIUM 30 min DATE	Arms: SUPER SET 1 & 2	1) Pushdowns with Rope Handle		2) Cable Curls with EZ Curl Handle
	SUPER SET 3 & 4	3) Barbell Reverse Wrist Curls		4) Barbell Wrist Curls
Day 4 MEDIUM 40 min DATE	Legs: SUPER SET Last 5 sets of 2 & 3	1) Smith Machine Lunges		2) Stiff Leg Deadlifts
		3) Universal Machine Calf Raises		Advanced Workout Copyright © TheTrainingStationInc.com
Day 5 MEDIUM 25-30 min DATE	Delts:	1) Standing Barbell Press		2) Dumbbell Rear Raises