Week 199    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

 25 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench 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) Upward Cable Crossovers

Upward Cable Crossover

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

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

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
 1 & 2

1) T-Bar Rows

T-bar 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
10% x Failure

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

2) Universal Machine Shrugs

Shrug on Universal Machine

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
10% x Failure

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

Day 3
HEAVY

25-30 min
DATE

Arms:

SUPER SET
 1 & 2

1) Pushdowns with EZ Curl Handle
Tricep Pushdowns on Universal Machine

Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

When you miss the weight start dropping the weight 5% until you get 5 reps.

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
?

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

2) Standing EZ Bar Curls
Barbell Curl

Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.

When you miss the weight start dropping the weight 5% until you get 5 reps.

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
?

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

Day 4
LIGHT

15-20 min
DATE

Legs:

1) Barbell Squats
Free Weight Squat

25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

2) Crunches

Ab Crunches

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____
 

Day 5
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
 2 & 3 with #2 weight

1) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

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) Standing Dumbbell Front Raises
Dumbbell Front Raises

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Standing Dumbbell Press
Standing Dumbbell Press

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

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