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

Week 19 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

25 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

2) Cable Crossovers

Day 2 MEDIUM 35-40 min DATE	Back: SUPER SET 1 & 2 then add # 3 after warm ups	1) One Arm T-Bar Rows		2) Good Mornings
	Traps:	3) Dumbbell Shrugs		Advanced Workout Copyright © TheTrainingStationInc.com

Day 3
HEAVY

40 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions
(2 hands - 1 Dumbbell)

2) Seated Dumbbell Curls
(with no back support)

Day 4
LIGHT

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Standing Calf Raises
on Universal Machine
Facing Away
Universal Machine Calf Raises

Day 5 MEDIUM 30-35 min DATE	Delts:	1) Seated Universal Machine Press Facing Away - No Back Support	SUPER SET 2 & 3
			2) Rope Front Raises
			3) Standing Reverse Pec Deck