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

Week 105 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) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar

= 45 lbs

2) Incline Dumbbell Flyes

Day 2
HEAVY

20-25 min
DATE

Back:

1) Seated Cable Rows
with V-shaped handle

GO UP UNTIL YOU
CAN'T DO 3 REPS

THEN DO THE LAST SET

2) Pulldowns

GO UP UNTIL YOU
CAN'T DO 3 REPS

THEN DO THE LAST SET

Day 3
LIGHT

25 min

DATE

Arms:

1) Pushdowns
on Pulldown Machine

Tricep Pushdown
GO UP UNTIL YOU
CAN'T DO 20 REPS

2) Cable Curls
on Seated Row Machine

Standing Cable Curl

GO UP UNTIL YOU
CAN'T DO 20 REPS

3) Ab Machine

Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 2, 3 & 4	1) Vertical Leg Press		2) Universal Machine Leg Extensions
		3) Standing Leg Curl		4) Calf Raises on Leg Press

Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Front Barbell Press

2) Lying Barbell Front Raises