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

Week 30 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) Incline Dumbbell Press
Incline Dumbbell 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) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar

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

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

Day 2
HEAVY

25-30 min
DATE

Back:

1) Rack Pulls

Starting position is just above the knee cap

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

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

Advanced Workout
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Day 3 LIGHT 30 min DATE	Arms: Giant SUPER SET 1, 2, 3 & 4	1) Pushdowns with Straight Handle	2) Cable Curls with EZ Curl Handle	3) Skull Crushers with EZ Curl Bar	4) Standing EZ Bar Curls	5) Hanging Knee Raises
		20% x 100 ____ x ____ 15% x 100 ____ x ____ 10% x 100 ____ x ____	20% x 100 ____ x ____ 15% x 100 ____ x ____ 10% x 100 ____ x ____	20% x 50 ____ x ____ 15% x 50 ____ x ____ 10% x 100 ____ x ____	20% x 50 ____ x ____ 15% x 50 ____ x ____ 10% x 100 ____ x ____	0 x Failure ____ 0 x Failure ____ 0 x Failure ____ 0 x Failure ____

Day 4 MEDIUM 20-25 min DATE	Legs:	1) Leg Extensions	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 ____	SUPER SET 2, 3 & 4
					2) Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Sissy Squats	35lbs x Failure 25lbs x Failure 10lbs x Failure 5lbs x Failure 0lbs x Failure	35 x ____ 25 x ____ 10 x ____ 5 x ____ 0 x ____	4) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
MEDIUM

15-20 min
DATE

Delts:

1) Standing Dumbbell 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) Rope Front Raises
Cable Front Raise with Rope handle

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

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