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

Week 33 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
HEAVY

30-35 min
DATE

Legs:

1) Barbell Squats with beeper
Free Weight Squat Squat 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

____ 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

____ x ____
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____ x ____
____ x ____

Day 2
LIGHT

25-30 min
DATE

Delts:

SUPER SET
1 & 2
with same weights

1) Barbell Front Raises

10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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2) Wide Grip Barbell Upright Rows
(shoulder wide)

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
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3) Ab/back Machine
Ab Machine

80% x Failure
60% x Failure
40% x Failure

____ x ____
____ x ____
____ x ____

Day 3 MEDIUM 25-30 min DATE	Arms: SUPER SET 1 & 2	1) Underhand Pushdowns with chain or cloth handle	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) Incline Dumbbell Curls elbows back and head on bench	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	3) Close Grip Dips	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 ____	4) Barbell Concentration Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4
MED/HEAVY

20-25 min

DATE

Chest:

1) Incline Barbell Press

Incline Bench 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 ____
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____ x ____
____ x ____
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Day 5 MEDIUM 30-35 min DATE	Back:	1) Pulldowns	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	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Universal Machine Shrugs (facing in)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) ab/Back Machine	80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____