Week 334 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:
1) Flat Smith Machine 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) Incline Dumbbell Flyes

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
MEDIUM
35 min
DATE

Back

SUPER SET
 2, 3 & 4
1) Pulldowns with Chain Handle

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) Wide Grip Leverage Rows

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Barbell Shrugs
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyoer-Extensions
 0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3
HEAVY
35 min
DATE
Arms:

SUPER SET
1 & 2
1) Pushdowns with Straight Handle

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) Standing Cable Curls with EZ Curl Handle

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 ____
 
Day 4
LIGHT
30 min
DATE

Legs

SUPER SET
1 & 2
1) Sissy Squats
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Free Standing Calf Raises
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hanging Knee Raises
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 5
LIGHT
25 min
DATE

Delts:

SUPER SET
1 & 2 with same weights
1) Standing Barbell Front Raises

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) Wide Grip Barbell Upright 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
10% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____