Week 357    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Incline Barbell Press

 

10% x 20
20% x 15
30% x 10
40% x 5

50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10

____ x 20
____ x 15
____ x 10
____ x 5

 

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

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Day 2

 

DATE

Back:

1) Bent Over Barbell Rows

 

10% x 20
20% x 15
30% x 10
40% x 5

50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10

____ x 20
____ x 15
____ x 10
____ x 5

 

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

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Advanced Workout
Copyright © 2003 - 2013
TheTrainingStationInc.com

 
 

Day 3

 

DATE

Arms:

1) Skull Crushers w/EZ Curl Bar

 

10% x 20
20% x 15
30% x 10
40% x 5

50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10

____ x 20
____ x 15
____ x 10
____ x 5

 

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

2) Standing Barbell Curls

 

10% x 20
20% x 15
30% x 10
40% x 5

50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10

____ x 20
____ x 15
____ x 10
____ x 5

 

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

 

Day 4

 

DATE

Legs:

 

1) Smith Machine Squats

 

10% x 20
20% x 15
30% x 10
40% x 5

50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10

____ x 20
____ x 15
____ x 10
____ x 5

 

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

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Advanced Workout
Copyright © 2003 - 2013
TheTrainingStationInc.com
 

Day 5


DATE

Delts:

1) Seated Front Smith Press

 

10% x 20
20% x 15
30% x 10
40% x 5

50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10
50% x 10

____ x 20
____ x 15
____ x 10
____ x 5

 

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

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2013
TheTrainingStationInc.com