Week 325 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)
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Day 1
MEDIUM 30 min
DATE |
Chest:
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1) Incline Dumbbell Press
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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
HEAVY 30 min DATE |
Back |
1) Deadlifts
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET |
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? +/-5% x 1? +/-5% x 1? +/-5% x 1? +/-5% x 1? +/-5% x 1? |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 3
LIGHT 25 min DATE |
Arms:
SUPER SET |
1) Close Grip Decline Barbell Press
|
25% x 50 20% x 75 15% x 100 |
____ x ____ ____ x ____ ____ x ____ |
2) Preacher Curls with Straight Barbell
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25% x 50 20% x 75 15% x 100 |
____ x ____ ____ x ____ ____ x ____ |
3) Hanging Leg Raises |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
4) Hanging Knee Raises |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
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Day 4
MEDIUM 35 min DATE |
Legs |
1) Vertical Leg 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) Bulgarian Squats
|
0 x 10 each leg 0 x 10 each leg 0 x 10 each leg 0 x 10 each leg 0 x 10 each leg |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Free Weight Leg Curls |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Seated Calf Raises |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 5
MEDIUM 25 min DATE |
Delts: |
1) Seated Rear Barbell 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 10% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Standing Front Raises with Super EZ Curl Bar
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |