Week 36    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
HEAVY

25-30 min
DATE
Chest

1) Decline Barbell Press
Decline Bench 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 ____

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Day 2
LIGHT

15-20 min
DATE
Back:

NO STRAPS OR HOOKS ON SHRUGS
1) Seated Cable Rows
with Little V shaped handle
Seated Cable Row
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) Dumbbell Shrugs
Dumbbell Shrug
Descending Set
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
5% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET

3 & 4
3) Hyper-Extensions
Hyper-Extension
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
4) Ab Bench
Ab Bench

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

____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
USE SAME WEIGHTS FOR
1 & 2

1) Skull Crusher
with EZ Curl Bar

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing EZ Bar Curls
with EZ Curl Bar

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
USE SAME WEIGHTS FOR
3 & 4
3) One Arm Overhead Cable Ext.
One Arm Tricep Overhead ExtensionSingle handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) One Arm Cable Curls
Single handleCable Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
5) Forearm Roller
10 lbs x Failure
7.5 lbs x Failure
5 lbs x Failure
2.5 lbs x Failure
0 lbs x Failure
10 x ____
7.5 x ____
5 x ____
2.5 x ____
0 x ____
1 rep = up, down, back up the other direction then back down. Forearm Roller  
Day 4
MEDIUM

20-25 min
DATE
Legs:

SUPER SET
2 & 3
1) Univesal Machine
Leg Extensions

Leg Extensions 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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Universal Machine Leg Curls
Leg Curls on Universal Machine

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Machine Standing Calf Raises
Universal Machine Calf Raises

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Seated Presses
on Universal Machine
(facing away with no back support)
Seated Press 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 ____

2) Wide Grip Upright Rows
on Universal Machine
(facing the machine)
Universal Machine Upright Rows

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