Week 127 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 25-30 min |
Chest: SUPER SET |
1) Incline Dumbbell Flyes |
20% x Failure |
____ x ____ |
2) Incline Dumbbell Press |
20% x Failure |
____ x ____ |
SUPER SET 3 & 4 |
3) Flat Dumbbell Flyes |
20% x Failure |
____ x ____ |
4) Flat Dumbbell Press |
20% x Failure |
____ x ____ |
|
5) "Gaspari's" |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 2 25-30 min |
Back: SUPER SET |
1) Pulldowns
|
10% x 20 |
____ x 20 |
2) Dumbbell Shrugs
|
10% x 20 |
____ x 20 |
Day 3 25 min |
Arms: SUPER SET |
1) Close Grip Smith Machine Press |
10% x 20 |
____ x 20 |
2) Preacher Curls |
10% x 20 |
____ x 20 |
SUPER SET 3 & 4 |
3) Barbell Reverse Wrist Curls |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Barbell Wrist Curls |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 4 25 min |
Legs: |
1) Leg Press (Sled = 75)
|
10% x 20 |
____ x 20 |
2) Calf Raises on Leg Press
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 5 25 min |
Delts: |
1) Seated Dumbbell Press
|
10% x 3 |
____ x ____ |
55% x 3 60% x 3 65% x 3 70% x 3 75% x 3 80% x 3 85% x 3 90% x 3 5% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |