Week 180   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

25-30 min
DATE

Chest:

1) Incline Barbell Press

Incline 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) Pec Deck

Pec Deck/Butterfly Machine

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

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


Day 2
HEAVY

25-30 min

DATE

Back:

1) Rack Pulls
(Starting just above the knees)
Rack Pull
Sets of 5 until you can't
then 25% x Failure

 5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5

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

55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5?
95% x 5?
25% x Failure

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

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Day 3
LIGHT

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

25% x 100
20% x 100
15% x 100

____ x ____
____ x ____
____ x ____

2) Standing Barbell Curls
Barbell Curl

20% x 100
15% x 100
10% x 100

____ x ____
____ x ____
____ x ____

 
3) Legendary Abs (Level 2)
   

Day 4
MEDIUM

30 min

DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight 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) Leg Curls

Leg 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) Smith Machine Squats
Squats on Smith Machine
50% x Failure
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Universal Machine Calf Raises
Universal Machine Calf Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

15-20 min

DATE

Delts:

SUPER SET
1 & 2 after warm-ups

1) Standing Dumbbell Press

Standing 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
10% x Failure

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

 

 

2) Incline Dumbbell Side Raises
Incline 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 ____