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

Week 61 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 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

Day 2 LIGHT 20 min DATE	Back:	1) Seated Cable Rows with straight handle	2) T-Bar Rows with V shaped handle
		3) Wide Grip Leverage Rows (top handles)	4) Dumbbell Shrugs
		5) Ab Machine	Advanced Workout Copyright © TheTrainingStationInc.com

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER
SET
1 & 2

1) Overhead Cable Extensions
on Pulldown machine

2) Incline Dumbbell Curls

Incline Dumbbell Curl

SUPER
SET
3 & 4

3) Pushdowns
with rope handle
on Cable Crossover Machine

4) Cable Hammer Curls
with rope handle

Day 4
MEDIUM

30 min DATE

Legs:

SUPER
SET
Last 5 sets with Calves

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

2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

Use leg press weights

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Day 5
MEDIUM

25 min

DATE

Delts:

SUPER
SET
1 & 2

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises

Dumbbell Front Raise