Week 15     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) Flat Barbell Press
Flat 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) Dips
Dips
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 2
HEAVY

35 min
DATE

Back:

If you get your 100% only do 1 then go up another 15% and try again, keep going up by 15% until you reach a weight you can't do, after you miss a weight go back down by 5% until you get to a weight you can do more than once.  Then you're done.

1) Deadlifts
Deadlift
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 ?
+15% or -5%
+15% or -5%
?
____ x 10-12
____ x 8-10
____ x 6-8
____ x 4-6
____ x 2-4
____ x 1-2
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
LIGHT

35-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

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 100
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Preacher Curls
w/straight barbell

Preacher Curl
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 100
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MED/HEAVY

40 min
DATE
Legs:

1) "Bodysmith" Leg Press
Leg Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____  -- SUPER SET -->
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____





2) Universal Machine Calf Raises

Universal Machine Calf Raises





100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure





____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

30-35 min
DATE
Delts:

1) Seated Dumbbell Press
Seated Dumbbell 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) Seated Dumbbell Rear Delt Raises
Seated Dumbbell Rear 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 ____
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