Week 20     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 Cambered Barbell Press
= 45 lbs.
Flat 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) Incline Universal Machine Press
Incline Bench Press on Universal Machine
 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 2
HEAVY

 50-55 min
DATE
Back:
1) Deadlifts
Deadlift

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 Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____		 95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3
LIGHT

 40-45min
DATE
Arms:
GIANT SUPER SET 1, 2, 3 & 4
1) Pushdowns on Cable Crossover
with EZ curl handle

Tricep Pushdowns

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

 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Standing Barbell Curls
with straight bar

Barbell Curl

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

 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Overhead Extensions on Cable Crossover
with Rope handle
Cable Overhead Tricep Extension

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

 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Preacher Curls
with EZ curl bar

Preacher Curl

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

 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

20-25 min
DATE
Legs:

1) "Trotter" Leg Press
Sled=125 lbs
Leg Presses

 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 ____ Start Super Setting at 80% ----->
____ x ____ with leg press weights
____ x ____
____ x ____
____ x ____




2) Calf Raises
on "Trotter" Leg Press
Leg Press Calf Raises





____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

25 min
DATE
Delts:

SUPER SET
 1 & 2
1) Wide Grip Barbell Upright Rows
(shoulder width)

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 ____
2) Cable Side Raises
on Cable Crossover Machine
Cable Side 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 ____