Week 66     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 Smith Machine Press
Flat Bench Press on Smith Machine

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?
If you get it go up 5%
105% x 1?

____ x ____
____ 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
10% x Failure

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

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Day 2
LIGHT

45 min

DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with chain handle

Front Lat Pulldown

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

2) Barbell Pullovers

Barbell Pullover

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 ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4

3) Smith Machine Shrugs
Shrugs on Smith Machine

50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
4) Lower-back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
5 & 6
5) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
____
____
____
6) Torso Track or Wheel
Torso Track
0 x Failure
0 x Failure
0 x Failure
____
____
____

Day 3
MEDIUM

20-25 min

DATE

Delts:

SUPER
SET

Last 6 sets

1) Universal Machine Upright Rows

Universal Machine Upright 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
10% x Failure

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

2) One Arm Cable Side Raises

One Arm Cable 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 ____

Day 4
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Lat Pull Machine

Tricep Pushdown

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
on Seated Cable Row Machine

Standing Cable 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) Seated One Arm Overhead Extensions
Seated One Arm Overhead Extensions
Rear View

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 5
MEDIUM

40 min DATE

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

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) Stiff Leg Deadlifts

Stiff Leg Deadlift

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