Week 61     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

 30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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 Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____		 95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 2
LIGHT

 20 min

DATE

Back:

1) Seated Cable Rows
with straight handle
Seated Cable Row

20% x 100

 ____ x ____

2) T-Bar Rows
with V shaped handle
T-bar Row

15% x 100?

 ____ x ____
   
3) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows

10% x 100

 ____ x ____
4) Dumbbell Shrugs
Dumbbell Shrug

5% x 100

 ____ x ____
   
5) Ab Machine
Ab Machine
80% x Failure
80% x Failure
80% x Failure 		____ x ____
____ x ____
____ x ____
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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER
SET
1 & 2

1) Overhead Cable Extensions
on Pulldown machine

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) Incline Dumbbell Curls

Incline 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) Pushdowns
with rope handle
on Cable Crossover Machine
Tricep Pushdowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Cable Hammer Curls
with rope handle
Cable Hammer CurlRope handle
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

 30 min DATE

Legs:

SUPER
SET
Last 5 sets with Calves

1) "Trotter" Leg Press
Sled=125 lbs.
Leg Presses

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) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises
Use leg press weights
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

25 min

DATE

Delts:

SUPER
SET
1 & 2

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

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

2) Dumbbell Front Raises

Dumbbell Front RaisesDumbbell Front Raise

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
5% x Failure

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