Week 128 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: |
1) Flat Universal Machine Press
|
10% x 20 |
____ x 20 |
2) Pec Deck
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 2 30 min |
Back: |
1) Close Grip Leverage Rows
|
10% x 20 |
____ x 20 |
2) Universal Machine Shrugs
|
100% x Failure |
____ x ____ |
3) Hyper-Extensions
|
0 x Failure |
____ ____ ____ |
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Day 3 35 min |
Arms: SUPER SET |
1) Underhand Pushdowns
|
10% x 20 |
____ x 20 |
2) Standing Dumbbell Curls
|
10% x 20 |
____ x 20 |
SUPER SET 3 & 4 |
3) Seated One Arm Overhead Dumbbell Extension Rear View |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Dumbbell Preacher Curls |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 4 30 min |
Legs: |
1) Barbell Squats |
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 95% x 3 25% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 5 25 min |
Delts: |
1) Seated Rear Smith Machine Press |
10% x 20 |
____ x 20 |
2) Dumbbell Side Raises
|
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 ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |