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

Week 5 4 or 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 35-40 min DATE	Chest:	1) Decline Barbell Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Incline Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					Optional 3) Cable Crossovers	40% x Failure 20% x Failure	____ x ____ ____ x ____

Day 2
HEAVY

35-40 min
DATE

Back:

1) Seated Cable Rows
w/ V shaped handle

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure

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2) 3/4 Deadlifts
off bottom of Smith Machine
3/4 Smith Machine Deadlifts

10% x 10-12
20% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure

____ x ____ ____ x ____
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Day 3
LIGHT

35 min
DATE

Arms:

Super Set
1 & 2

1) Pushdowns
(on Universal Machine)
hands about 6 inches apart

If Universal Machine is too heavy, you can use the Cable Crossover Machine with

handle

10% x 20
20% x 20
30% x 20
40% x 20
50% x 20
60% x Failure
55% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure

____ x ____
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2) Incline Dumbbell Curls

Keep head on bench
and elbows back

10% x 20
20% x 20
30% x 20
40% x 20
50% x Failure
60% x Failure
55% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

____ x ____
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Day 4 MEDIUM 30-35 min DATE	Legs:	1) Barbell Squats	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
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Day 5
MEDIUM

15-20 min

DATE

Delts:

SUPER
SET
1, 2 & 3

with
#1's
weights

1) Standing Dumbbell Side Raises

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
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2) Standing Dumbell Front Raises
Standing Dumbbell Front Raises

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
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3) Standing Dumbbell Rear Raises
Standing Dumbbell Rear Delt Raises

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
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