Week 134   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
MEDIUM

30 min

DATE

Chest:

1) Low Incline Barbell Press
(In Squat/Power Rack)
Low Incline Barbell Press

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) Dips

Dips
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 2
MED/HEAVY

30 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V Shaped Handle

Seated Cable Row

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Rack pulls

Rack Pull

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

Sets of 2 until you can't do 2

  5% x 2
10% x 2
15% x 2
20% x 2
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Sets of 2 until you can't do 2

  5% x 2
10% x 2
15% x 2
20% x 2
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
LIGHT

30 min
DATE

Legs:

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

10% x 250

 ____ x ____

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

10% x 250

 ____ x ____
   

3) Seated Calf Raises
Seated Calf Raise

10% x 250

 ____ x ____
4) Sit Ups on Slant Board (top hole)
Decline Sit Up

Ball x Failure
Ball x Failure
Ball x Failure

____ x ____
____ x ____
____ x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Barbell Press (In Front)
Take weight from floor in front

Seated Barbell Press

Sets of 2 until you can't do 2

  5% x 2
10% x 2
15% x 2
20% x 2
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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