Week 9 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 9 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) Flat Dumbbell 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) Cable Crossovers  |
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: |
1) Pulldowns w/   |
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 & 4 |
||
2) Pull-Ups  |
0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|||||
3) Universal Machine Shrugs (facing in)  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Ab/back Machine |
80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||
|
Day 3
HEAVY 40 min DATE |
1) Pushdowns on Universal Machine   |
10% x 10-12 25% x 8-10 40% x 6-8 55% x 4-6 70% x 2-4 80% 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 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Cable Curls on Seated Cable Row EZ curl handle   |
10% x 10-12 25% x 8-10 40% x 6-8 55% x 4-6 70% x 2-4 80% 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 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 4 LIGHT 35 min DATE |
Legs: |
1) Smith Machine Squats  |
10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ 5th Set Start SUPER SET 1, 2 & 3 ____ x ____ Use squat weights for calves ____ x ____ ____ x ____ ____ x ____ |
2) Free Weight Leg Curls  |
50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Calf Raises on Smith Machine  |
50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|||||
| Day 5 MEDIUM 35 min DATE |
Delts: SUPER SET 1 & 2 |
1) Seated Dumbbell 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) Standing Front Raises w/Super EZ curl bar or if too heavy use Barbell   |
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 ____ |
