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

Week 78 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) 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) Cable Crossover

Cable Crossover

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

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

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) Pull Ups
with V shaped handle
Power Rack/Squat Rack
if you cant do pull ups do pulldowns instead

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____

3) Dumbbell Shrugs

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 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with straight handle

Tricep Pushdown

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 Dumbbell Curls
(alternating or together)

Alternating Dumbbell Curls

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) Forearm Wrist Roller
Forearm Roller

5lbs x Failure

____ x ____

Day 4
HEAVY

30 min
DATE

Legs:

1) "Bodysmith" Hack Squats
Sled = 0 lbs.

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

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

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 ____

Weight comparable to other hack squat machine

Day 5 LIGHT 25 min DATE	Delts: SUPER SET 1, 2, 3 & 4 with #1's weight	1) Seated Barbell Press (behind the head)	10% x Failure 5% x Failure	____ x ____ ____ x ____	2) Seated Barbell Press (in front)	10% x Failure 5% x Failure	____ x ____ ____ x ____
		3) Barbell Front Raises	10% x Failure 5% x Failure	____ x ____ ____ x ____	4) Wide Grip Barbell Upright rows	10% x Failure 5% x Failure	____ x ____ ____ x ____
	SUPER SET 5 & 6	5) Sit ups on Slant Board	0 x Failure 0 x Failure 0 x Failure	____ ____ ____	6) Side Plank (Hold for as long as you can)	____ seconds ____ seconds ____ seconds