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

Week 135 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
MED/HEAVY

25-30 min

DATE

Chest:

1) Flat Smith Machine Press
Bar = 20 lbs.

Flat Bench Press 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
30% x Failure

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

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Day 2
HEAVY

35 min

DATE

Back:

1) Seated Cable Rows
with V Shaped Handle

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 ____

Day 3
LIGHT

25 min
DATE

Arms:

1) Pushdowns with Rope Handle
Tricep Pushdowns

25% x 250

____ x ____

2) Cable Curls with EZ Curl Handle

10% x 250

____ x ____

SUPER SET
3 & 4

3) Ab Machine

100% x Failure
80% x Failure
60% x Failure

____ x ____
____ x ____
____ x ____

4) Gaspari's

100% x Failure
80% x Failure
60% x Failure

____ x ____
____ x ____
____ x ____

Day 4
MED/HEAVY

30 min
DATE

Legs:

SUPER SET
1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg 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
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) Calf Raises on Vertical Leg Press

Calf Raise on Vertical Leg Press

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

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

Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Arnold Dumbbell Press

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

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