Week 285 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)
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Day 1 25 min |
Chest: |
1) Incline Dumbbell Press |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Pec Deck
|
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 2 35 min |
Back: |
1) Lying Bent Over Barbell Rows (Overhand Grip) |
10% x 10-12 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 3 30 min |
Arms: SUPER SET |
1) Pushdowns with Rope Handle
|
10% x 20 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Standing Dumbbell Curls |
10% x 20 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Ball Crunches |
0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 4 30 min |
Legs: SUPER SET |
1) Smith Machine Squats |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Free Standing Calf Raises
|
0 x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 5 30 min |
Delts: SUPER SET |
1) Seated Dumbbell Press
|
10% x 20 |
____ x 20 |
2) Rope Front Raises |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Bent Over Dumbbell Raises |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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