Week: 336
4 or 5 Day Workout
Heavy & Light 100% = 1 Rep Max
Name:
4 Day (Combine Chest & Delts
(heaviest bodypart 1st, if both Medium do Chest first))
Medium & Med/Heavy 100% = 2 Rep Max
 

Day 1
HEAVY

Time: 30 min.

Date:

Chest:
1) Flat Barbell 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 ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
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____ x ____
____ x ____
____ x ____
____ x ____
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Day 2
LIGHT

Time: 30 min.

Date:

Back:
1) Close T-Bar Rows

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
15% x Failure
10% x Failure
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Sit Ups on Slant Board

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 3
MEDIUM

Time: 35 min.

Date:

Arms:

SUPER
SET
1 & 2

1) Seated Overhead Extensions
(2 Hands - 1 Dumbbell)

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

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 with same weights

3) Dumbbell Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Concentration Curls

Concentration Curl

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

Day 4
LIGHT

Time:25 min.

Date:

Legs:

SUPER
SET
1 & 2 with same weights

 

1) Leg 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) Calf Raises on Leg 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 ____
 

Day 5
MEDIUM

Time: 20

Date:

Delts:

SUPER
SET
1 & 2 with same weights

1) Dumbbell Side Raises

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 Front Raises

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 ____