Week 184   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

25-30 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) 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

30 min
DATE

Back:

SUPER SET
1 & 2

1) One Arm T-Bar Rows

One Arm T-bar Row

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) Universal Machine Shrugs

Shrug on Universal 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
10% x Failure

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

   
3) Hyper-Extensions
Hyper-Extension
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
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Day 3
HEAVY

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2?
90% x 2?
95% x 2?
25% x Failure

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

2) Standing Barbell Curls

Barbell Curl

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2?
90% x 2?
95% x 2?
25% x Failure

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

Day 4
LIGHT

15 min
DATE

Legs:

1) One Leg - Leg Press
Single Leg - Leg Press

40% x Failure
30% x Failure
20% x Failure

____ x ____
____ x ____

2) Legendary Abs (Level 4)


 

Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
1 & 2

1) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row 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) Front Raises with Super EZ Curl Bar

Barbell Front Raise

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 ____