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

Week 113 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
LIGHT

20 min
DATE

Arms:

1) Decline Skull Crushers
with EZ Curl Bar
(Middle Hole)

20% x Failure

100 Minimum
200 Goal

____ x ____

2) Cable Crossover Curls

Cable Crossover Curl

20% x Failure

100 Minimum
200 Goal

____ x ____

3) Sit Ups on Slant Board
(Bottom Hole)
Decline Sit Up

0 x Failure

____

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Day 2
HEAVY

35-40 min

DATE

Legs:

1) Smith Machine Squats
Squats on Smith Machine
Go up until you can't do 5 reps
Then go back down

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5

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

60% x 5
65% x 5
70% x 5
75% x 5

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

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

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

Day 3
MEDIUM

30 min
DATE

Delts:

SUPER
SET
2, 3 & 4

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

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) Dumbell Side Raises

Dumbbell Side Raise

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

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

3) Dumbbell Front Raises

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

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

4) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise

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

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

Day 4
MEDIUM

30 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench 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

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

2) Pec Deck

Pec Deck/Butterfly Machine

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	Back:	1) Bent Over Barbell Rows	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) Close Grip Leverage 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) Smith Machine Shrugs	80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____	4) Lower-back Machine	80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____