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

Week 164 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
MEDIUM

30 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
MEDIUM

25 min
DATE

Back:

SUPER SET
2 & 3

1) T-Bar Rows

T-bar Row

2) Barbell Shrugs

Barbell Shrug

3) Hyper-Extensions

35lbs x Failure         35 x ____
25lbs x Failure         25 x ____
10lbs x Failure         10 x ____
  5lbs x Failure           5 x ____
  0lbs x Failure           0 x ____

Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine

SETS OF 2 UNTIL YOU CAN'T

THEN DO LAST SET

2) Standing Barbell Curls

SETS OF 2 UNTIL YOU CAN'T

THEN DO LAST SET

Day 4
LIGHT

20 min
DATE

Legs:

1) Leg Press

2) Leg Curls

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Dumbbell Side Raises

3) Dumbbell Front Raises