Week 147   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

30 min
DATE

Chest:

SUPER SET
1 & 2

1) Cable Crossovers

Cable Crossover

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

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

2) Incline Smith Machine Press

Incline Bench Press on Smith Machine

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

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

 
SUPER SET
3 & 4

3) Torso Track
Torso Track

0 x Failure
0 x Failure
0x Failure
____
____
____
4) Gaspari's
Standing Dumbbell Serratus Crunch

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

____ x ____
____ x ____
____ x ____

Day 2
MEDIUM

40-45 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

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) Barbell Pullovers

Barbell Pullover

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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-Extensions
Hyper-Extension
35 lbs x Failure
25 lbs x Failure
10 lbs x Failure
  5 lbs x Failure
  0 lbs x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle
Overhead Cable 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) Cable Curls with EZ Curl Handle
on Seated Row Machine

Standing Cable 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 ____

   
3) Pushdowns (21's)

Tricep Pushdowns on Universal Machine
50% x 7+7+7 ____ x ____

4) Barbell Curls (21's)

Barbell Curl

50% x 7+7+7 ____ x ____

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs.

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
10% x Failure

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

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

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 ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Clean & Press
Clean & Press

GO UP UNTIL YOU CAN'T DO 1 REP

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 1
35% x 1
40% x 1
45% x 1
50% x 1

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

55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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