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

Week 33 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
HEAVY

30-35 min
DATE

Legs:

1) Barbell Squats with beeper
Free Weight Squat Squat Rack

Day 2
LIGHT

25-30 min
DATE

Delts:

SUPER SET
1 & 2
with same weights

1) Barbell Front Raises

2) Wide Grip Barbell Upright Rows
(shoulder wide)

____ x 20
____ x 15
____ x 10
____ x 5
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____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

3) Ab/back Machine
Ab Machine

Day 3 MEDIUM 25-30 min DATE	Arms: SUPER SET 1 & 2	1) Underhand Pushdowns with chain or cloth handle		2) Incline Dumbbell Curls elbows back and head on bench
	SUPER SET 2 & 3	3) Close Grip Dips	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 ____	4) Barbell Concentration Curls

Day 4
MED/HEAVY

20-25 min

DATE

Chest:

1) Incline Barbell Press

Incline Bench Press

Day 5 MEDIUM 30-35 min DATE	Back:	1) Pulldowns		2) One Arm Seated Cable Rows
	SUPER SET 3 & 4	3) Universal Machine Shrugs (facing in)		3) ab/Back Machine