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

Week 12 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
LIGHT

25-30 min
DATE

Chest:

1) Decline Cambered Barbell Press

Cambered bar = 45 lbs.
If it's too heavy use a straight bar

10% x 20
20% x 15
30% x 10
40% x 5
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 20
____ x 15
____ x 10
____ x 5
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2) Incline Dumbbell Flyes

30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

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Day 2 MEDIUM 40-45 min DATE	Back:	1) T-bar Rows with V handle	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) Pulldowns	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Smith Machine Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) ab/Back Machine	80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 40-45 min DATE	Arms: SUPER SET 1 & 2	1) Seated Dumbbell Overhead Extensions 1 dumbbell - 2 hands	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) Standing EZ Bar Curls all chrome=20lbs		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 ____
	SUPER SET 3 & 4 w/same dumbbell	3) Dumbbell Kickbacks	80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Dumbbell Concentration Curls		80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
		5) Forearm Wrist Roller	(men) 15lbs x Failure 10lbs x Failure 5lbs x Failure 0lbs x Failure	15 x ____ 10 x ____ 5 x ____ 2.5 x ____	(women) 7.5lbs x Failure 5lbs x Failure 2 5lbs x Failure 0lbs x Failure	7.5 x ____ 5 x ____ 2.5 x ____ 0 x ____

Day 4 MEDIUM 30-35 min DATE	Legs:	1) Leg Press (sled = 75lbs.)	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 ____ Super Set last 5 sets ____ x ____ with 2 & 3 ____ x ____ ____ x ____ ____ x ____	2) Calf Raises on Leg Press	Use Leg Press Weights	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Universal Leg Extensions	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
HEAVY

30-35 min
DATE

Delts:

1) Seated Universal Machine Press
Face in, lean forward, feet under you
Seated Machine Press

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

____ x ____
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90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure

____ x ____
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