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

Week 126 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

35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench 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
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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

2) Push Ups

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

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Day 2
LIGHT

25 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows with Chain Handle

Seated Cable Row

20% x 100
15% x 100
10% x 100

____ x ____
____ x ____
____ x ____

2) Smith Machine Shrugs
Shrugs on Smith Machine

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

3) Good Morning

10% x 100

____ x ____

4) 6 Inch Leg Lifts

0 x 100

____

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
(Universal Machine)

Tricep Pushdowns on Universal Machine

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

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

2) Cross Body Dumbbell Curls

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

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

Day 4
MED/HEAVY

35 min
DATE

Legs:

1) Smith Machine Lunges

Lunges on Smith Machine

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

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

2) Smith Machine Calf Raises

Smith Machine Calf Raise

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

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

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
2 & 3
with same weights

1) Seated Dumbbell Rear 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Dumbbell Side 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 ____

3) Dumbbell Front 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 ____