Week 209    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

25-30 min
DATE

Chest:

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

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) Pec Deck

Pec Deck/Butterfly Machine

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

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

Day 2
MED/HEAVY

30 min
DATE

Back:

1) Gravitron Assisted Military Pull Ups

Gravitron Pull up

Percentage of bodyweight

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

2) Gravitron Parallel Pull Ups

Gravitron Pull up

Percentage of bodyweight

90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

Day 3
HEAVY

15 min
DATE

Arms:

1) Pushdowns with EZ Curl Handle

Tricep Pushdown

NO REST
Sets of 2 until you can't then BACK DOWN
DESCENDING SET
to failure

To much for one page:
See other page

2) Standing Dumbbell Curls

Dumbbell Curl

NO REST
Sets of 2 until you can't then
BACK DOWN
DESCENDING SET
to failure

To much for one page:
See other page
 

Day 4
LIGHT

30-35 min
DATE

Legs:

SUPER SET
 1 & 2 with same weight

1) "Trotter" Leg Press

Leg Presses

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

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

2) Calf Raises on "Trotter" Leg Press

Leg Press Calf Raises

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

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
 3 & 4
3) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
4) Crunches
Ab Crunches
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
 

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated "Arnold" Dumbbell Press

Arnold 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
10% x Failure

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

2) Cable Side Raises

Cable Side Raise

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