Week 10 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)
Week 10 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 MEDIUM 25 min DATE |
Chest: |
1) Incline Universal 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 10% x Failure |
____ x 20
____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ 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 ____ |
| Day 2 HEAVY 45 min DATE |
Back: |
1) Bent Over Barbell Rows  |
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 |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) 3/4 Deadlifts  from bottom of squat rack |
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 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Dumbbell Shrugs  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
All Descending Sets - NO REST after warm ups
|
1st |
3rd |
2nd |
4th |
|||||
|
Day 3
LIGHT 35 min DATE |
Arms: |
1) Overhead Cable Extensions |
10% x 20 20% x 15 30% x 10 40% x 5 60% x Failure 55% x Failure 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 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Standing Dumbbell Curls  together or alternating |
10% x 20 20% x 15 30% x 10 40% x 5 60% x Failure 55% x Failure 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 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 4 MEDIUM 30 min DATE |
Legs: |
1) Vertical Leg 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 ____ SUPER SET last 5 sets ____ x ____ with Calf Raises ____ x ____ using leg press weights ____ x ____ ____ x ____ |
2) Calf Raises on Vertical Leg Press  |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 5 MED/HEAVY 30 min DATE |
Delts: |
1) Seated Dumbbell Side Raises  |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
