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

Week 10 4 or 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

25 min.
DATE

Chest:

1) Incline Universal Machine Press

2) Flat Dumbbell Flyes

Day 2
HEAVY

45 min.
DATE

Back:

1) Bent Over Barbell Rows

2) 3/4 Deadlifts

from bottom of
squat rack

3) Dumbbell Shrugs

Day 3
LIGHT

35 min.
DATE

Arms:

All Descending Sets NO REST after warm ups

1) Overhead Cable Extensions

w/straight handle

1st 3rd

All Descending Sets NO REST after warm ups

2) Standing Dumbbell Curls

together or alternating

2nd 4th

Day 4
MEDIUM

30 min.
DATE

Legs:

1) Vertical Leg Press

SUPER SET last 5 sets
with Calf Raises
using leg press weights

2) Calf Raises on Vertical Leg Press

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Day 5
MED/HEAVY
30 min.
DATE

Delts:

1) Seated Dumbbell Side Raises