Week 40     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

20 min
DATE
Chest

SUPER SET
1 & 2

1) Cable Crossovers
Cable Crossover

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) Pec Deck
Pec Deck/Butterfly 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 ____
Day 2
HEAVY

20-25 min
DATE
Back:
1) Deadlifts
Deadlift

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 ____

or
1) Seated Cable Rows
with smallest V shaped handle
Seated Cable Row

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

Day 3
LIGHT

15 min
DATE

Arms:

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

20% x Failure

____ x ____

2) Crunches
1 set to Failure
Ab Crunches

____

3) Cable Curls on Cable Crossover w/EZ curl handle

Cable Curls

20% x Failure

____ x ____

4) Hanging Leg Lifts
1 set to Failure
Hanging Leg Raises
____
   
5) Pushdowns on Cable Crossover w/Rope handle
Tricep Pushdowns

20% x Failure

____ x ____

6) Ab Bench
Ab Bench

80% x Failure
____ x ____
7) Standing Barbell Curls
Barbell Curl

20% x Failure

____ x ____

8) Hanging Knee Raises
1 set to Failure
Hanging Knee Raises
____
Day 4
MEDIUM

25 min

DATE

Legs:

SUPER
SET
2 & 3

1) Front Hack Squats
(facing in - toes on floor)
down to 90 degrees
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) Hack Squats
(facing out - feet up high)
all the way down
Hack Squat

Use #1 weight

10% x Failure
10% x Failure
10% x Failure
10% x Failure
10% x Failure



____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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3) Seated Calf Raises
Seated Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
2 & 3
with #2
weights

1) Standing Dumbbell Side Raises
Dumbbell Side 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
10% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Front Raises
Barbell Front 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 ____
3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____