Week 192 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 15 min DATE |
Chest: SUPER SET |
1) Cable Crossovers
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25% x 100 |
____ x ____ ____ x ____ ____ x ____ |
2) Ab Roller |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
Day 2 MEDIUM 30-35 min DATE |
Back: SUPER SET |
1) Bent Over Barbell Rows
|
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Dumbbell Rows |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Barbell Shrugs ![]() |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Hyper-Extensions ![]() |
0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 3 35 min |
Arms: SUPER SET |
1) Close Grip Decline Barbell Press
|
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Seated Dumbbell Curls |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Dumbbell Kickbacks ![]() |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Dumbbell Concentration Curls ![]() |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 4 30-35 min |
Legs: |
1) "Bodysmith" Leg Press |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Free Standing Calf Raises |
0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Day 4 25 min |
Delts: |
1) Standing Barbell Press |
10% x 10-12 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure 10% x Failure |
____ x ____ |
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