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

Week 73 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

35 min
DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Flat Universal Machine Press

Flat Bench Press on Universal Machine

Day 2 MEDIUM 35 min DATE	Back:	1) Pulldowns with chain handle		2) One Arm Seated Cable Rows
	SUPER SET 3 & 4	3) Universal Machine Shrugs (facing in)		4) Lower-back Machine

Day 3
MED/HEAVY

35 min

DATE

Arms:

1) Seated Overhead Extensions
with Super EZ curl bar
= 25 lbs.

Overhead Tricep Extensions

2) Standing Barbell Curls

3) Dumbbell Hammer Curls
(Descending Set)

Day 4
HEAVY

35 min
DATE

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses

Day 5 LIGHT 30 min DATE	Delts SUPER SET 1, 2 & 3 with same weight	1) Dumbbell Front Raises		2) Dumbbell Side Raises
		3) Dumbbell Rear Raises		4) Ab/back Machine