Week 104     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) Flat Smith Machine Press

Flat Bench 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) 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

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Dumbbell Rows

Dumbbell 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) Rack Pulls
(starting just above the knee)
Rack Pull

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 ____

Day 3
HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

GO UP UNTIL YOU CAN'T DO 3 REPS

THEN DO THE LAST SET

10% x 3
15% x 3
20% x 3
25% x 3
30% x 3
35% x 3
40% x 3
45% x 3
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
90% x 3
95% x 3
100% x 3
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Standing Barbell Curls

Barbell Curl

GO UP UNTIL YOU CAN'T DO 3 REPS

THEN DO THE LAST SET

 10% x 3
15% x 3
20% x 3
25% x 3
30% x 3
35% x 3
40% x 3
45% x 3
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
90% x 3
95% x 3
100% x 3
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
LIGHT

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions
Leg Extension

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

____ x ____
____ x ____
____ x ____
2) Hack Squats
Hack Squat

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

____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Stiff Leg Deadlifts
Stiff Leg Deadlift

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

____ x ____
____ x ____
____ x ____
4) Standing Universal Machine Calf Raises
Universal Machine Calf Raises

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

____ x ____
____ x ____
____ x ____
   

5) Ab Roller

Ab Roller

0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
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Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Front Smith Machine Press

Seated 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) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
5% x Failure

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