Week 1 4 or 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 min. DATE |
Chest: |
1) Incline Barbell Press |
10%
x 12 25% x 10 40% x 8 55% x 6 70% x 4 85% x 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 |
____
x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Flat Dumbbell Flyes |
50% x Failure | ____ x ____ |
| Day 2 LIGHT 20-25 min DATE |
Back: NO STRAPS OR HOOKS |
1) Pulldowns   |
10% x 20 20% x 15 30% x 10 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure |
____ x 20 ____ x 15 ____ x 10 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Close Grip Leverage Rows (lower handles) (descending set) NO REST  have someone strip weights for you |
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 ____ |
3) Barbell Shrugs  |
10% x 100 | ____ x ____ | 4) Lower-Back Machine  |
70% x 20-30 | ____ x ____ | ||
| Day 3 MEDIUM 25-30 min DATE |
Arms: SUPER SET 1 & 2 WITH SAME WEIGHT |
1) Seated Overhead Extensions w/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 |
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 3 & 4 |
3) Cable Overhead Extensions w/Rope Handle   |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Cable Curls
w/EZ curl handle   |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
| Day 4 Legs: MEDIUM 45-50 min DATE |
Legs: SUPER SET LAST 5 SETS OF 2 & 3 |
1) Smith Machine 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 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Stiff Leg Deadlifts  |
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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) 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 25-30 min DATE |
1) 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 ____ |
|
