Week 127    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
LIGHT

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

2) Incline Dumbbell Press
Incline Dumbbell Bench Press

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

 

SUPER SET

3 & 4
3) Flat Dumbbell Flyes
Flat Dumbbell Fly

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

4) Flat Dumbbell Press
Flat Dumbbell Bench Press

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

   

5) "Gaspari's"
Standing Dumbbell Serratus Crunch

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2
MED/HEAVY

25-30 min

DATE

Back:

SUPER SET
1 & 2

1) Pulldowns

Front Lat Pulldown

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

2) Dumbbell Shrugs

Dumbbell Shrug

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


Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

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) Preacher Curls
with Straight Barbell

Preacher 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) Barbell Reverse Wrist Curls
Reverse Forearm Curl

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

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

4) Barbell Wrist Curls
Forearm Curl

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

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

Day 4
MEDIUM

25 min
DATE

Legs:

1) Leg Press (Sled = 75)

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

Calf Raise on Leg Press

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

Day 5
HEAVY

25 min

DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET

10% x 3
15% x 3
20% x 3
25% x 3
30% x 3
35% x 3
40% x 3
45% x 3
50% x 3

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

55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
90% x 3
95% x 3
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____