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

Week 60 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) Incline Smith Machine Press

Incline Bench Press on Smith Machine

2) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
= 45 lbs.

Day 2
HEAVY

35-40 min

DATE

Back:

1) 3/4 Deadlifts
from bottom of squat/power rack

3/4 Deadlift

or 1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

Day 3 LIGHT 10-15 min DATE	Arms: SUPER SET 1 & 2	1) Dumbbell Crossface		2) Dumbbell Curls over incline bench
	SUPER SET 3 & 4	3) Hanging Leg Raises	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____	4) Hanging Knee Raises	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____

Day 4 MEDIUM 35-40 min DATE	Legs: SUPER SET 2 & 3	1) Barbell Squats		2) Sissy Squats	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____
		3) Free Standing Calf Raises	0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 5 MEDIUM 30 min DATE	Delts:	1) Wide Grip Barbell Upright Rows		2) Lying Barbell Front Raises
				3) Reverse Pec Deck