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

Week 82 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

25 min
DATE

Chest:

GIANT
SUPER
SET
1, 2, 3 & 4

1) Incline Dumbbell Flyes

20% x Failure
15% x Failure

____ x ____
____ x ____

2) Flat Dumbbell Flyes

20% x Failure
15% x Failure

____ x ____
____ x ____

3) Pec Deck
Pec Deck/Butterfly Machine

20% x Failure
15% x Failure

____ x ____
____ x ____

4) Cable Crossovers

20% x Failure
15% x Failure

____ x ____
____ x ____

5) Sit Ups on Slant Board
Decline Sit Up

25 lbs x Failure
0 lbs x Failure

25 x ____
0 x ____

6) Ab Bench

80% x Failure
80% x Failure

____ x ____
____ x ____

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Close Grip Leverage 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) One Arm Seated Cable Rows

One Arm Seated Cable Row

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) Hyper-Extensions

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

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

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER
SET
1 & 2
with same weight

1) Dumbbell Kickbacks

Dumbbell 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
10% x Failure

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

2) Dumbbell Concentration Curls

Concentration 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
10% x Failure

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

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats
Free Weight Squat 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

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

2) Leg Press (Blue & White)

Leg 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

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

Day 5
HEAVY

30 min DATE

Delts:

1) Seated Smith Machine Press
(in front, touch top of chest)
Seated Press on Smith Machine

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
25% x Failure

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