Week 303 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) Low Incline Barbell Press

Low Incline Barbell Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
100% x Failure
100% x Failure
80% x Failure
80% x Failure
80% x Failure
60% x Failure
60% x Failure
60% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 2
MEDIUM

25 min
DATE

Back:

SUPER SET
2 & 3

1) Seated Cable Rows
with V-Shaped Handle

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 Shrugs

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell 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) Standing Barbell Curls

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 ____
 

3) Pushdowns with Rope Handle

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

4) Standing Cross Body Dumbbell Curls

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

Day 4
HEAVY+

40 min
DATE

Legs:

SUPER SET
1 & 2

 

1) Leg 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
100% x Failure
100% x Failure
95% x Failure
95% x Failure
95% x Failure
90% x Failure
90% x Failure
85% x Failure
85% x Failure
85% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Calf Raises on Leg 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
100% x Failure
100% x Failure
95% x Failure
95% x Failure
95% x Failure
90% x Failure
90% x Failure
85% x Failure
85% x Failure
85% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
LIGHT

25 min
DATE

Delts:
SUPER SET
1 & 2 with #1 weights

1) Barbell Front Raises

25% x 50
20% x 75
15% x 100
____ x ____
____ x ____
____ x ____

2) Wide Grip Barbell Upright Rows

25% x 50
20% x 75
15% x 100
____ x ____
____ x ____
____ x ____
 
3) Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
4) Hanging Knee Raises
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____