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

Week 177 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

15-20 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

40% x 25

____ x ____

2) Flat Dumbbell Press
Flat Dumbbell Bench Press

40% x 25

____ x ____

3) Incline Dumbbell Flyes

40% x 25

____ x ____

4) Flat Dumbbell Flyes

40% x 25

____ x ____

5) Pushups

0 x 25

____ x ____

6) Sit Ups on Slant Board
Decline Sit Up

0 x 25

____ x ____

Day 2
MEDIUM

30 min

DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns

Front Lat Pulldown

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) Close Grip Leverage Rows

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

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

3) Dumbbell Shrugs

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

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

4) Lower-back Machine

80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15

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

Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Cable Kickbacks
(Underhand Grip)

Underhand Cable Tricep Kickbacks

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) Cable Crossover Curls (High)

Cable Crossover Curl

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 ____

3) Rope Hammer Curls

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

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

Day 4
MEDIUM

30-35 min

DATE

Legs:

1) Barbell Squats

Free Weight Squat

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) Seated Calf Raises

Seated Calf Raise

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

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

Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Front Smith Machine Press
(Touch top of chest)
Seated Press on Smith Machine
Go up until you can't do 5
then do 25% x Failure

5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5

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

55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5?
95% x 5?
25% x Failure

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