Week 106     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
HEAVY

20-25 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

GO UP UNTIL YOU CAN'T DO 3 REPS

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

2) Dips

Dips

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

Day 2
LIGHT

20-25 min
DATE

Back:

1) T-bar Rows

T-bar Row

 10% x 100 ____ x ____

2) Close Grip Leverage Rows

Leverage Machine Rows

10% x 100 ____ x ____
   
3) Universal Machine Shrugs
Shrug on Universal Machine
10% x 100 ____ x ____

4) Hyper-Extensions

Hyper-Extension

 0 x Failure ____ x ____
   

5) Torso Track

 0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
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Day 3
MEDIUM

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions

Overhead Cable Extensions

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) Seated Dumbbell Curls

Seated Dumbbell Curl

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 ____
 
SUPER SET
3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Preacher Curls
Preacher Curl

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

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

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

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) Smith Machine Squats

Squats 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 ____

Day 5
MED/HEAVY

15-20 min DATE

Delts:

1) Dumbbell Side Raises

Dumbbell Side Raise

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure

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

70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
5% x Failure

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