Week 8 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 8 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 30 min DATE |
Chest: |
1) Incline 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 ____ |
SUPER SET 2 & 3 |
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2) Pec Deck  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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3) Dips  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 2 HEAVY 35 min DATE |
Back: |
1) Rack Pulls  (start just above knee) |
5% x 10-12 10% x 8-10 25% x 6-8 40% x 4-6 55% x 2-4 70% x 1-2 85% x 1 100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Close Grip Leverage Row Machine (lower handles)  |
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 ____ |
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3) Seated Cable Rows
w/  handle |
25% x Failure 25% x Failure |
____ x ____ ____ x ____ |
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|
Day 3
MEDIUM 35 min DATE |
1) Dumbbell Crossface
 |
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) Dumbbell Concentration Curls  |
Use same weight as exercise 1 | ____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Forearms: SUPER SET 3 & 4 |
3) Barbell Reverse Wrist Curls  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Barbell Wrist Curls |
Use same weight as exercise 3 | ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 4 HEAVY 40 min DATE |
Legs: |
1) Barbell Hack Squats  |
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 ____ |
2) Leg Extensions  |
100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Seated Calf Raises  |
40% x Failure 60% x Failure 80% x Failure 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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New exercises are always awkward. Do your best and guess light. If it's too easy and you can safely go heavier, only do 1 and add a set. Weights for me were comparible to regular deadlifts. |
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| Day 5 LIGHT 25 min DATE |
Delts: |
1) Seated Barbell Press
(behind the neck)  |
10% x 20 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ |
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 ____ |