Week 220    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
MEDIUM

25-30 min
DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench 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) Push-Ups

Push Ups

 0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 2
HEAVY

35-40 min
DATE

Back:

1) 3/4 Deadlifts on Smith Machine
3/4 Deadlift 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 ____
____ x ____

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Day 3
LIGHT

15-20 min
DATE

Arms:

SUPER SET
 1, 2, 3 & 4

1) Seated Overhead Extensions
with Straight Barbell
Overhead Tricep Extensions

20% x 50
15% x 75
10% x 100

____ x ____
____ x ____
____ x ____

2) Preacher Curls
with Straight Barbell
Preacher Curl

20% x 50
15% x 75
10% x 100

____ x ____
____ x ____
____ x ____
   
3) Rope Hammer Curls
Cable Hammer CurlRope handle

20% x 50
15% x 75
10% x 100

____ x ____
____ x ____
____ x ____

4) Double Crunches

Double Ab Crunch

0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
 

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

SUPER SET
 1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg Press

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

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

2) Calf Raises on Vertical Leg Press

Calf Raise on Vertical Leg Press

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
 1 & 2 with same weight

1) Barbell Front Raises

Barbell Front Raise

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

Wide Grip Barbell Upright Row

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 ____