Week 206 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 30-35 min |
Chest: |
1) Low Incline Barbell Pres
|
10% x 10-12 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Important: |
||
Day 2 30-35 min |
Back: SUPER SET |
1) Pulldowns with V-Shaped Handle
|
10% x 20 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Universal Machine Shrugs
|
10% x 20 |
____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Hyper-Extensions |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
4) Hanging Leg Raises |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
Day 3 30-35 min |
Arms: SUPER SET |
1) Seated Overhead Extensions |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Preacher Curls |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Cable Kickbacks |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Cable Crossover Curls |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 4 30-35 min |
Legs: |
1) Walking Starter Lunges |
Hallway down & back 2 times |
____ x ____ ____ x ____ |
2) Free Weight Leg Extensions |
40% x 8 |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Leg Curls
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Seated Calf Raises |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 5 25-30 min |
Delts: |
1) Seated Front Smith Press |
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Lying Front Barbell Raises |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |