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

Week 88 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

30-35 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

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) Upward Cable Crossovers

Upward Cable Crossover

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

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

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Deadlifts
NO - STRAPS or HOOKS
(over/under grip - weak hand is under)

Deadlift

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) Pullups
YES - STRAPS or HOOKS

Pull Ups

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

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

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep 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

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

2) Preacher Curls with EZ curl bar

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

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

3) Pushdowns (21's)
Tricep Pushdowns on Universal Machine

40% x 7+7+7
30% x 7+7+7

____ x ____
____ x ____

4) Barbell Curls (21's)

40% x 7+7+7
30% x 7+7+7

____ x ____
____ x ____

Day 4
HEAVY

30 min
DATE

Legs:

1) Universal Leg Extensions

Leg Extensions on Universal Machine

10% x 5
20% x 5
30% x 5
40% x 5
50% x 5
60% x 5
70% x 5
80% x 5
90% x 5?

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

2) "Trotter" Leg Press

Leg Presses

10% x 12
25% x 10
40% x 8
55% x 6
70% x 4
85% x 2
100% x Failure

____ x 12
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____

Day 5
LIGHT

30 min DATE

Delts:

SUPER SET
1, 2, 3 & 4

1) Seated Arnold Press

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

2) Seated Dumbbell Press

#1 Weight

____ x ____
____ x ____
____ x ____

3) Barbell Front Raises

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

4) Wide Grip Barbell Upright Rows

#3 Weight

____ x ____
____ x ____
____ x ____

SUPER SET
5, 6 & 7

5) Crunches

6) Reverse Crunches

7) Double Crunches

0 x Failure
0 x Failure

____ x ____
____ x ____