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

Week 149 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

25-30 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

25-30 min
DATE

Back:

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Pulldowns
with Handle
Front Lat Pulldown

Day 3
HEAVY

30-35 min
DATE

Arms:

1) Pushdowns with Shaped Handle on Pulldown Machine

Tricep Pushdown

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

Day 4
LIGHT

40-45 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises

3) Ab Bench

Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
2, 3 & 4 with same weights

1) Standing Dumbbell Press

Standing Dumbbell Press

2) Dumbbell Side Raises

Dumbbell Side Raise

3) Dumbbell Front Raises

4) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise