Week 125    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:

SUPER SET
1 & 2

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs

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) Cross Bench Dumbbell Pullovers

Dumbbell Cross Bench Pullover

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 2
HEAVY

30-35 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

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

2) Pull Ups (Overhand)

Pull Ups

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

Day 3
LIGHT

25 min
DATE

Arms:

1) Skull Crushers
with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

25% x 100

____ x ____

2) Standing Curls
with Straight Barbell
Barbell Curl

20% x 100

____ x ____

   

3) Barbell Reverse Curls
Revese Curl

15% x 100 ____ x ____

4) Ab Machine

Ab Machine

80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Hack Squats

Hack Squat

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) Standing Leg Curl

Standing One Leg - Leg Curl

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Sissy Squats
Sissy Squats

35lbs x Failure
25lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbx x Failure

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

4) Seated Calf Raises
Seated Calf Raise

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

Day 5
MED/HEAVY

35 min
DATE

Delts:

1) Standing Barbell Press

Standing Barbell 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
20% x Failure
10% x Failure

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

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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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