Week 90     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
MEDIUM

30 min
DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press 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) Incline Barbell Press
Incline Bench Press

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

Day 2
HEAVY

45 min
DATE

Back:

1) Rack Pulls
(starting just above the knee)

Rack Pull

10% x 18
15% x 17
20% x 16
25% x 15
30% x 14
35% x 13
40% x 12
45% x 11
50% x 10

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
55% x 9
60% x 8
65% x 7
70% x 6
75% x 5
80% x 4
85% x 3
90% x 2
95% x 1
100% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 3
LIGHT

30-35 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions

Cable Overhead Tricep Extension

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

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

2) Seated Dumbbell Curls

Seated 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
15% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
20% x 100 ____ x ____
4) Standing Barbell Curls
Barbell Curl
15% x 100 ____ x ____
 
SUPER SET
5 & 6

5) Ab Roller

Ab Roller

0 x Failure
0 x Failure
0 x Failure
____
____
____
6) Gaspari's
Standing Dumbbell Serratus Crunch
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) "Bodysmith" Hack Squats
Sled-0

bodysmith Hack squats

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) Vertical Leg Press
Sled=0
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 ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) One Foot 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 ____
4) Two Foot 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
MEDIUM

25 min DATE

Delts:

1) Wide Grip Barbell Upright Rows
(shoulder width)

Wide Grip Barbell Upright 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) One Arm Cable Side Raises
One Arm Cable Side Raise

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