Week 181 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 30 min |
Chest: |
1) Flat Barbell Press
|
10% x 10-12 |
____ x 20 |
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 ____ |
|
Day 2 30-35 min |
Back: |
1) Seated Cable Rows |
10% x 20 |
____ x ____ |
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 ____ |
|
Day 3 25-30 min |
Arms: SUPER SET |
1) Dumbbell Crossface
|
10% x 20 |
____ x 20 |
2) Dumbbell Curl Over Incline Bench
|
10% x 20 |
____ x 20 |
SUPER SET 3 & 4 with same weight |
3) Barbell Reverse Wrist Curls (palms down) |
100% x Failure |
____ x ____ |
4) Barbell Wrist Curls (palms up) |
100% x Failure |
____ x ____ |
Day 4 25-30 min |
Legs: SUPER SET |
1) "Trotter" Leg Press
|
10% x 20 |
____ x 20 |
2) Free Standing Calf Raises
|
0 x 20 |
____ x 20 |
Day 5 30 min |
Delts: SUPER SET |
1) Seated Front Barbell Press
|
10% x 20 |
____ x 20 |
2) Barbell Front Raises |
100% x Failure |
____ x ____ |
3) Wide Grip Barbell Upright Rows |
100% x Failure |
____ x ____ |