Week 271   4-5 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

30 min

DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

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 1?
?

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

2) Upward Cable Crossovers

Upward Cable Crossover

 80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____

Day 2
LIGHT

15 min

DATE

Back:

1) Seated Cable Rows with Smallest V-Shaped Handle
Seated Cable Row

20% x 100

 ____ x ____

2) Dumbbell Shrugs
Dumbbell Shrug

20% x 100 ____ x ____
   
3) Hyper-Extensions
Hyper-Extension
0 x Failure ____ x ____

4) Double Crunches
Double Ab Crunch

 0 x Failure ____ x ____

Day 3
MED/HEAVY

30-35 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Preacher Curls with EZ Curl Bar

Preacher Curl

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4 with same weight

3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Wrist Curls
Forearm Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
MED/HEAVY

35-40 min

DATE

Legs:

1) Barbell Front Squats
Barbell Front Squats

10% x 18
20% x 16
30% x 14
40% x 12
50% x 10
60% x 8
70% x 6
80% x 4
90% x 2
100% x Failure

____ x 18
____ x 16
____ x 14
____ x 12
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____

2) Barbell Squats
Free Weight Squat

USE #1 WEIGHTS

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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

Day 5
MEDIUM

25-30 min

DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side 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) Seated Front Smith Machine Press

Seated Press on Smith Machine

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 ____