Week 21     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

 35 min
DATE
Chest:
1) Flat Barbell Press
Flat Bench Press

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
95% x Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2
LIGHT

 35 min
DATE
Back:

SUPER
SET
1 & 2
1) Pulldowns
with handle
Front Lat Pulldown

NO STRAPS OR HOOKS
ON ANY EXERCISES

10% x 20
20% x 10
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 Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Pullovers
Barbell Pullover

10% x 20
20% x 10
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 Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine
 40% x Failure
30% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____

4) ab/Back Machine
Lower-back Machine

 80% x 15-20
80% x 15-20
80% x 15-20		 ____ x ____
____ x ____
____ x ____

Day 3
MED/HEAVY

 30 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns on Pulldown Machine


Tricep Pushdown
 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
20% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Cable Curls on Seated Row Machine


Standing Cable Curl

 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
20% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

30 min
DATE
Legs:

1) Barbell Lunges (alternating)

Lunges with Barbell

SUPER SET last 6 sets with calves

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 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____





2) Seated Calf Raises
Seated Calf Raise





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
MEDIUM

30 min
DATE
Delts:
1) Seated Smith Machine Press
behind the head
Behind the Neck Press on Smith Machine
bar = 20 lbs
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) Front Raises
with Super EZ curl bar = 25 lbs
Barbell Front Raise
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____