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

Week 65 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

35-40 min

DATE

Chest:

1) Decline Barbell Press
Decline Bench 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) Dips
Dips

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 2
HEAVY

35 min

DATE

Back:

1) Rack Pulls
Start just above the knee cap

10% x 18
20% x 16
30% x 14
40% x 12
50% x 10
60% x 8
70% x 6
80% x 4
90% x 2
100% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Advanced Workout
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Day 3 LIGHT 25 min DATE	Arms:	1) Seated Overhead Extensions with straight bar	10% x Failure	____ x ____	2) Standing Barbell Curls	Same weight	____ x ____
		3) Skull Crushers with straight bar	Same weight	____ x ____	4) Preacher Curls with straight bar	Same weight	____ x ____
	SUPER SET 6 & 7	5) Barbell Reverse Curls	Same weight	____ x ____	6) Ab Roller	0 x Failure 0 x Failure	____ ____
	SUPER SET 6 & 7	5) Barbell Reverse Curls	Same weight	____ x ____	7) Ball Crunches	0 x Failure 0 x Failure	____ ____

Day 4 MEDIUM 35 min DATE	Legs: SUPER SET 2 & 3	1) Front Hack 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Leg Curl	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
MEDIUM

30 min

DATE

Delts:

1) Seated Barbell Press
(in front)
in power/squat rack

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) Dumbbell Side Raises
(Descending Set x 2)

Dumbbell Side Raise

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
5% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____