Week 15 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 30 min DATE |
Chest: |
1) Flat Barbell Press |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Dips  |
0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure |
0 x ____ 0 x ____ 0 x ____ 0 x ____ 0 x ____ |
| Day 2 HEAVY 35 min DATE |
Back: |
If you get your 100% only do 1 then go up another 15% and try again, keep going up by 15% until you reach a weight you can't do, after you miss a weight go back down by 5% until you get to a weight you can do more than once. Then you're done. |
1) Deadlifts  |
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 ? +15% or -5% +15% or -5% ? |
____ x 10-12 ____ x 8-10 ____ x 6-8 ____ x 4-6 ____ x 2-4 ____ x 1-2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 3
LIGHT 35-30 min DATE |
Arms: |
1) Close Grip Barbell Press |
10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x 100 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Preacher Curls w/straight barbell   |
10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x 100 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 4 MED/HEAVY 40 min DATE |
Legs: |
1) "Bodysmith" Leg Press |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ -- SUPER SET --> ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Universal Machine Calf Raises  |
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 ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 5 MEDIUM 30-35 min DATE |
1) Seated Dumbbell Press  |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Seated Dumbbell Rear Delt 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 ____ |
