Week 137   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

35 min

DATE

Chest:

1) Flat Barbell Press

Flat 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
15% x Failure
10% x Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

10% x Failure

____ x ____
 
SUPER SET
3 & 4
3) Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
____
____
____

4) Hanging Knee Raises

0 x Failure
0 x Failure
0 x Failure
____
____
____

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3
& 4

1) Pulldowns

Front Lat Pulldown

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) T-Bar Rows

T-bar Row

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

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

   
3) Universal Machine Shrugs (Facing In)
Shrug on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Good Morning
Good Mornings
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

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) Standing Barbell Curls

Barbell 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
10% x Failure

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

   
3) Forearm Wrist Roller

 15 lbs x Failure
 10 lbs x Failure
   5 lbs x Failure
2.5 lbs x Failure

____
____
____
____

Day 4
MEDIUM

40 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Front Hack Squats

Front Hack Squat

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) Free Weight Leg Curls

Leg Curls on Free Weight Machine

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

3) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Free Standing Calf Raises
Standing Calf Raise
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

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

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

95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) "Pee Wee"
Dumbbell Side Raises

Dumbbell Side Raise

50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
  5% x Failure

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