Week 95    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

35 min
DATE

Chest:

SUPER SET
2 & 3

1) Incline Barbell Press
(in squat/power rack)

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) Cable Crossovers
Cable Crossover

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Dips
Dips

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

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

Day 2
HEAVY

35 min
DATE

Back:

1) Deadlifts

Deadlift

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		Go up until you can't do 5 FULL STRICT reps, then you are done.

Day 3
LIGHT

20-25 min
DATE

Arms:

1) Skull Crushers
(with EZ curl bar )
= 20lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

35% x Failure

Goal 50-100

 ____ x ____

2) Preacher Curls
(with EZ curl bar)
= 20lbs
Preacher Curl

35% x Failure

Goal match #1

____ x ____
   
3) Barbell Reverse Curls
Revese Curl

35% x Failure

Goal match #1

____ x ____

4) Hanging Leg Raises
Hanging Leg Raises

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

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs

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

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

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 ____
   
3) Seated Calf Raises
Seated 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
MEDIUM

25-30 min DATE

Delts:

1) Seated Smith Machine Press
(Behind the Neck)
Behind the Neck Press 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) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

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

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