Week 23    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

30-35 min
DATE
Chest:

1) Decline Barbell Press

Decline 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
SUPER SET 2 & 3
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____

3) Upward Cable Crossovers
Upward Cable Crossover

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM

40 min
DATE

Back:
1) Close Grip Leverage Row Machine (bottom handles)
Leverage Machine 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Rows
Dumbbell Rows

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Traps:
3) Dumbbell Shrugs
Dumbbell Shrug

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 3
MED/HEAVY
30-35 min
DATE

    Arms:
SUPER SET
1 & 2
1) Cable Kickbacks
Underhand Grip
on Cable Crossover Machine
Underhand Cable Tricep KickbacksSingle handle
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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Cable Curls
on Cable Crossover Machine
Cable Crossover Curl

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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY

30-35 min
DATE
Legs:

1) Barbell Squats with Beeper
Free Weight SquatSquat Rack

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
80% x 1-2
100% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
LIGHT

15 min
DATE
Delts:
1) Dumbbell Side Raises
Dumbbell Side Raise
20% x 100
Use Side
Raise weight
on all 3
exercises
100 reps each
____ x ____
2) Dumbbell Front Raises
Dumbbell Front Raises
____ x ____
3) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
____ x ____