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

Week 110 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 min
DATE

Chest:

SUPER SET
2 & 3

1) Incline Universal Machine Press

Incline 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

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

2) Flat Dumbbell Flyes

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

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

3) Cable Crossovers

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

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

Day 2
HEAVY

35-40 min

DATE

Back:

SUPER SET
1 & 2

1) Dumbbell Rows

Advanced Workout
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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
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 ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Universal Machine Shrugs
(Facing Out)

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

Day 3
LIGHT

25 min
DATE

Arms:

GIANT SET
1, 2, 3 & 4

1) Pushdowns on Pulldown Machine
Tricep Pushdown

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____

2) Cable Curls on Seated Row Machine with EZ Curl Handle
Standing Cable Curl

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____

3) Seated Overhead Extensions
with EZ Curl Bar

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____

4) Standing Curls with EZ Curl Bar

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____

SUPER SET
5 & 6

5) Double Crunches

0 x Failure
0 x Failure
0 x Failure

____
____
____

6) 6 Inch Leg Lifts

0 x Failure
0 x Failure
0 x Failure

____
____
____

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Barbell Hack Squats

Barbell Hack Squats - Free Weight Hack Squats

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) Free Weight Leg Curls

Leg Curls on Free Weight Machine

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

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

3) Sissy Squats

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

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

4) Smith Machine 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

30 min DATE

Delts:

SUPER SET
2 & 3

1) Rear Barbell Press

Behind the Neck Barbell Press

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) "Pee Wee" Side Raises
Dumbbell Side Raise

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 ____