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

Week 18 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

30-35 min
DATE

Chest:

1) Decline Barbell Press
Decline Bench Press

2) Incline Dumbbell Flyes

Day 2 MEDIUM 35-40 min DATE	Back:	1) Bent Over Barbell Rows (Underhand Grip)	SUPER SET 2, 3 & 4
			2) Seated Cable Rows with Chain handle
	Traps:	3) Universal Machine Shrugs (facing in)	4) Hyper-Extensions	35 lbs x Failure 35 x ____ 25 lbs x Failure 25 x ____ 10 lbs x Failure 10 x ____ 5 lbs x Failure 5 x ____ 0 lbs x Failure 0 x ____

Day 3 MEDIUM 30-35 min DATE	Arms: SUPER SET 1 & 2 w/same dumbbell	1) Dumbbell Crossface		2) One Arm Dumbbell Curl on Incline Bench
	Forearms:	3) Dumbbell Hammer Curls

Day 4
HEAVY

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Leg Curls

Day 5
LIGHT

15-20 min
DATE

Delts:

1) Alternating Dumbbell Side & Front Raises
(Use side raises weights)

Dumbbell Side Raise