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

Week 36 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

25-30 min
DATE

Chest

1) Decline Barbell Press
Decline Bench Press

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

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95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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Advanced Workout
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Day 2 LIGHT 15-20 min DATE	Back: NO STRAPS OR HOOKS ON SHRUGS	1) Seated Cable Rows with Little V shaped handle	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 ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Shrugs	Descending Set 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 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____	4) Ab Bench	80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 30-35 min DATE	Arms: SUPER SET USE SAME WEIGHTS FOR 1 & 2	1) Skull Crusher with EZ Curl Bar	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) Standing EZ Bar Curls with EZ Curl Bar	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 USE SAME WEIGHTS FOR 3 & 4	3) One Arm Overhead Cable Ext.	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) One Arm Cable Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		5) Forearm Roller	10 lbs x Failure 7.5 lbs x Failure 5 lbs x Failure 2.5 lbs x Failure 0 lbs x Failure	10 x ____ 7.5 x ____ 5 x ____ 2.5 x ____ 0 x ____	1 rep = up, down, back up the other direction then back down.

Day 4 MEDIUM 20-25 min DATE	Legs: SUPER SET 2 & 3	1) Univesal Machine 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 ____	2) Universal Machine Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Universal Machine Standing 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

25-30 min
DATE

Delts:

1) Seated Presses
on Universal Machine
(facing away with no back support)
Seated 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
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2) Wide Grip Upright Rows
on Universal Machine
(facing the machine)
Universal Machine Upright Rows

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

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