Week 116    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

40 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press
GO UP UNTIL YOU CAN'T GET 5 - THEN GO UP ANOTHER 5% x Failure - THEN GO BACK DOWN BY 10% DROPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5

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

65% x 5
70% x 5
75% x 5
80% x 5?
85% x 5?

+5% x Failure
-10% x Failure
-10% x Failure
-10% x Failure
-10% x Failure

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2
LIGHT

15-20 min
DATE

Back:

1) Seated Cable Rows
with Chain Handle
Seated Cable Row

25% x 100

____ x ____

2) Pulldowns

Front Lat Pulldown

20% x 100

____ x ____

   
3) Barbell Shrugs
Barbell Shrug
15% x 100 ____ x ____
4) Good Morning
Good Mornings
10% x 100 ____ x ____

Day 3
MEDIUM

35-40 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with Super EZ Curl Bar

Overhead Tricep Extensions

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) 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
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
3 & 4
3) Narrow Grip Dips
Dips

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

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

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

Day 4
MEDIUM

30 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

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 ____

SUPER SET
1 & 2 after warm ups


2) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

 

 

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

 

 

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

Day 5
MED/HEAVY

25-30 min

DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____		 70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
5% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____