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

Week 75 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

30 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline 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) Flat Dumbbell Flyes

Flat Dumbbell Fly

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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

Day 2
HEAVY

35-40 min
DATE

Back:

1) 3/4 Deadlifts
(from bottom of squat/power rack)

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

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 ____

Advanced Workout
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Day 3 LIGHT 25-30 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Decline Barbell Press	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	2) Cable Curls with EZ curl handle (on Cable Crossover Machine)	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
		3) Skull Crushers with EZ curl bar	20% x 100	____ x ____	4) Standing Curls with EZ curl bar	20% x 100	____ x ____
	SUPER SET 6 & 7	5) Barbell Reverse Curls	10% x 100	____ x ____	6) 6 Inch Leg Raises	0 x Failure 0 x Failure	____ ____
	SUPER SET 6 & 7	5) Barbell Reverse Curls	10% x 100	____ x ____	7) Ab Roller	0 x Failure 0 x Failure	____ ____

Day 4
MEDIUM

35-40 min
DATE

Legs:

1) Barbell Hack Squats

Barbell Hack Squats - Free Weight Hack Squats

Very akward - tough it out

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
Standing One Leg - Leg Curl

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

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

3) Calf Raises on Leg Press
Calf Raise on Leg Press

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

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

Day 5
MED/HEAVY

30 min DATE

Delts:

1) Seated Dumbbell Press

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

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

70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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