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

Week 86 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

35-40 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

10% x 5
12.5% x 5
15% x 5
17.5% x 5
20% x 5
22.5% x 5
25% x 5
27.5% x 5
30% x 5
32.5% x 5
35% x 5

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

37.5% x 5
40% x 5
42.5% x 5
45% x 5
47.5% x 5
50% x 5
52.5% x 5
55% x 5
57.5% x 5
60% x 5
62.5% x 5

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

65% x 5
67.5% x 5
70% x 5
72.5% x 5
75% x 5
77.5% x 5
80% x 5
82.5% x 5
85% x 5
87.5% x 5
90% x 5

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

Go up until you can't do 5 FULL STRICT reps, then you are done.

Advanced Workout
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Day 2
LIGHT

20 min
DATE

Back:

GIANT SUPER
SET
ALL 6

1) Pulldowns
Front Lat Pulldown

50% x Failure
40% x Failure

____ x ____
____ x ____

2) Seated Cable Rows
with V-shaped handle

#1 Weights

____ x ____
____ x ____

3) Barbell Shrugs

#1 Weights

____ x ____
____ x ____

4) Good Morning

#1 Weights

____ x ____
____ x ____

5) Sit Ups on Slant Board (middle height)

25 lbs x Failure
10 lbs x Failure

____ x ____
____ x ____

6) Ab Bench

80% x Failure
80% x Failure

____ x ____
____ x ____

Day 3
MEDIUM

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Crossface

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 Dumbbell Curl
over the Incline Bench
Standing Dumbbell Preacher 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

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

SUPER
SET
3 & 4

3) Pushdowns with Rope handle

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

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

4) Hammer Curls with Rope handle

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

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

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER
SET
1 & 2

1) Hack Squats

Hack Squat

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) 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
20% x Failure

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

SUPER
SET
3 & 4

3) Standing Leg Curl
Standing One Leg - Leg Curl

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

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

4) Calf Raises on Leg Press
Calf Raise on Leg Press

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

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

Day 5 MEDIUM 30 min DATE	Delts: SUPER SET 2 & 3 WITH # 2 WEIGHTS	1) Seated Universal Machine Press (facing in with lower-back support)	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 Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Seated Rear Dumbbell Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____