Day 1
MEDIUM
30 min
DATE
Chest:
SUPER SET
2 & 3
1) Flat Smith Machine 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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM
25-30 min
DATE
Back:
SUPER SET
2 & 3
1) Wide Grip Leverage Rows
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Cable Rows with V-Shaped Handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
3) Smith Machine Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout
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Day 3
MED/HEAVY
20-25 min
DATE
Arms:
1) Pushdowns with EZ Curl Handle
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
Descending Set
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
NO REST
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Dumbbell Curls
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
Descending Set
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
NO REST
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY
35-40 min
DATE
Legs:
1) Barbell Squats
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
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout
Copyright ©
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Day 5
LIGHT
20 min
DATE
Delts:
1) Standing Dumbbell Side Raises
12lbs x Failure
10lbs x Failure
8lbs x Failure
6lbs x Failure
5lbs x Failure
4lbs x Failure
3lbs x Failure
2lbs x Failure
0lbs x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Ab Roller
0 x Failure
0 x Failure
____ x ____
____ x ____