Week 132   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

20-25 min
DATE

Chest:

1) Incline Barbell Press
Incline Bench Press

20% x 100

____ x ____

2) "Futron" Incline Barbell Press
Incline Bench Press

17.5% x 100 ____ x ____
   

3) Flat Barbell Press

Flat Bench Press

15% x 100 ____ x ____
4) Decline Barbell Press
Decline Bench Press
12.5% x 100 ____ x ____
   
5) Side Plank
Side Plank/Hold
0 x Failure ____

6) Double Crunches

Double Ab Crunch

0 x Failure ____

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell 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) Good Morning

Good Mornings

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 ____

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extension

Seated One Arm Overhead Extensions
(Rear View)

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 Preacher Curl

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) Bench Dips
Bench Dips
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____
____
____
____
____
4) Barbell Concentration Curls
Barbell Concentration Curls

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:

SUPER SET
1, 2 & 3 starting
at 100%

1) One Leg - Leg Press
Sled = 75 lbs.

Single Leg - 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

#1 weights

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

   
3) Standing Leg Curl
Standing One Leg - Leg Curl
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 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Smith Machine Press
Bar = 20 lbs.
Seated Press on Smith Machine

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure

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

90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure

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