Week 317 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
LIGHT
30 min DATE
Chest:
1) Incline Dumbbell Flyes

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 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Torso Track or Wheel

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM
35 min
DATE

Back
1) One Arm 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) Close Grip Leverage Rows

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Dumbbell 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
MEDIUM
35 min
DATE
Arms:

SUPER SET
1 & 2
1) Seated Overhead Cable Extensions
Seated 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) Cable Curls with EZ Curl Handle
 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 Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Seated Dumbbell Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM+
40 min
DATE
Legs:

SUPER SET
1 & 2 after warm-ups
1) Barbell Squats

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
100% x Failure
100% x Failure
80% x Failure
80% x Failure
80% x Failure
60% x Failure
60% x Failure
60% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Free Standing Calf Raises

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5 HEAVY
30 min
DATE
Delts:
1) Seated Front Smith Machine Press

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS

 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 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Side Raises

10% x Failure ____ x ____