Week 304 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

30 min
DATE

Chest:

1) Decline Smith Machine Pres

 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) Incline Barbell Pres

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

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
 2, 3 & 4

1) T-Bar 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 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Pulldowns with V-Shaped Handle

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ 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 ____
____ x ____
4) Hyper-Extensions
 0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

 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) Preacher Curls with Straight Barbell

 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 ____
 

Day 4
LIGHT

25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) "Trotter" Leg Press

 20% x 100
15% x 100
 ____ x ____
____ x ____

2) Calf Raises on Leg Press

 20% x 100
15% x 100
 ____ x ____
____ x ____
   
3) Leg Extensions
 20% x 100
15% x 100
 ____ x ____
____ x ____
4) Universal Machine Leg Curls
 20% x 100
15% x 100
 ____ x ____
____ x ____
 

Day 5
MEDIUM

20 min
DATE

Delts:

1) One Arm Dumbbell Side Raise

25-25 NO REST 20-20 NO REST 15-15 ETC

20% x 25
20% x 20
20% x 15
20% x 10
20% x 5		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Dumbbell Side Hold

HOLD OUT AS LONG AS YOU CAN

 10% x Failure
10% x Failure
10% x Failure
10% x Failure
10% x Failure		 ____ x ____ secs
____ x ____ secs
____ x ____ secs
____ x ____ secs
____ x ____ secs