Week 25    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
MED/HEAVY

30-35 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
90% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2
HEAVY

min
DATE
Back:
1) 3/4 Deadlifts
3/4 Deadlift
Start with bar sitting on the bottom of the squat/power 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 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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____ x ____
Important:
Don't do more than one rep on the 100% set.

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight, then you're done.

If you miss the 100% decrease the weight 5% and try again, repeat until you get 2 reps, then you're done.

Day 3
LIGHT

35-40 min
DATE

    Arms:
SUPER SET
1, 2, 3 & 4
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

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Curls

Incline Dumbbell 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
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Bench Dips

Bench Dips
0 x 20
0 x 15
0 x 10
0 x 5
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Cable Curls
on Cable Crossover
with EZ curl handle

Cable Curls

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
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

25 min
DATE

Legs:

SUPER
SET

1, 2 & 3 starting with set #7

1) Vertical Leg Press
Sled = 0 lbs.
Vertical 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 ____ Start SUPER SET
____ x ____
____ x ____
____ x ____
2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press
Use Leg Press Weights ____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Machine Leg Curls
Leg Curls on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

30 min
DATE
Delts:
1) Seated Barbell Press
behind the head
Behind the Neck Barbell 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 ____
SUPER SET
with last 6 sets of #1


2) One Arm Cable Side Raise
One Arm Cable Side Raise




100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure




____ x ____
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