Week 164   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) "Futron" Incline Barbell Press

Incline Bench 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

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

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

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

Day 2
MEDIUM

25 min

DATE

Back:

SUPER SET
 2 & 3

1) T-Bar Rows

T-bar Row

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) Barbell Shrugs

Barbell Shrug

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

3) Hyper-Extensions
Hyper-Extension

35lbs x Failure
25lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3
HEAVY

30 min

DATE

Arms:

SUPER SET
 1 & 2

1) Pushdowns on Universal Machine


Tricep Pushdowns on Universal Machine

SETS OF 2 UNTIL YOU CAN'T

THEN DO LAST SET

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2?
95% x 2?
25% x Failure

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

2) Standing Barbell Curls

Barbell Curl

SETS OF 2 UNTIL YOU CAN'T

THEN DO LAST SET

 

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2?
95% x 2?
25% x Failure

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

Day 4
LIGHT

20 min

DATE

Legs:

1) Leg Press
Leg Press

20% x 100

____ x ____

2) Leg Curls
Leg Curl

20% x 100

____ x ____

   
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
20% x 100 ____ x ____
4) Calf Raises on Leg Press
Calf Raise on Leg Press

20% x 100

____ x ____

Day 5
MEDIUM

30 min

DATE

Delts:

SUPER SET
 2 & 3 with same weight

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) Dumbbell Side Raises

Dumbbell 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 ____

3) Dumbbell Front Raises
Dumbbell Front Raises

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

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