Week 242    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
LIGHT

20-25 min
DATE

Chest:

SUPER SET
1, 2, 3 & 4

1) Incline Barbell Press
Incline Bench Press

30% x Failure
25% x Failure
20% x Failure

 ____ x ____
____ x ____
____ x ____

2) Flat Barbell Press

Flat Bench Press

30% x Failure
25% x Failure
20% x Failure

 ____ x ____
____ x ____
____ x ____
   
3) Decline Barbell Press
Decline Bench Press

30% x Failure
25% x Failure
20% x Failure

 ____ x ____
____ x ____
____ x ____
4) Cross Bench Crunches
Cross Bench Crunches
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____

Day 2
MEDIUM

30-35 min
DATE

Back:

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
80% x Failure
60% x Failure
40% x Failure
20% x Failure

 ____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Pull Ups (Assisted optional)

Pull UpsGravitron Pull up

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug

100% x Failure
80% x Failure
60% x Failure
40% x Failure

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

4) Hyper-Extensions
Hyper-Extension

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

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Kickbacks

Dumbbell Kickbacks

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

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

2) Dumbbell Preacher Curls

Preacher Curl

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

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

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Hack Squats

Hack Squat

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 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Standing Leg Curls

Standing One Leg - Leg Curl

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

3) Smith Machine Calf Raises
Smith Machine Calf Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Smith Press


Seated Press on Smith Machine

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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

2) Alternating Dumbbell Side & Front Raises

Dumbbell Side Raise Dumbbell Front Raises

10% x Failure

 ____ x ____