Week 274   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) Incline Cambered Barbell Press
Incline Bench Press with Cambered Bar
Cambered Barbell

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

30 min
DATE

Back:

1) 3/4 Deadlifts

3/4 Deadlift

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 ____

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Day 3
HEAVY

30 min
DATE

Arms:

1) Pushdowns with EZ Curl Handle

Tricep Pushdown

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 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?
?

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

2) Cable Curls with EZ Curl Handle

Standing Cable Curl

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 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?
?

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

Day 4
LIGHT

35 min
DATE

Legs:

SUPER SET
1 & 2 with same weight

1) Smith Machine Squats

Squats on Smith Machine

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) Smith Machine Calf Raises

Smith Machine Calf Raise

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 ____

 
SUPER SET
3 & 4
3) Side Plank/Hold
Side Plank/Hold
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
4) Gaspari's
Standing Dumbbell Serratus Crunch
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
 

Day 5
MED/HEAVY

30 min
DATE

Delts:

SUPER SET
1 & 2 with same weight

1) Barbell Front Raises

Barbell Front 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
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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