Week 148   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

35 min
DATE

Chest:

1) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

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

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

Day 2
MEDIUM

30 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar 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

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

2) Pullups with V-Shaped Handle
Close Grip Pull UpsPower Rack/Squat Rack  

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

____
____
____
____
____

 
SUPER SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
4) Lower-Back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____

Day 3
MED/HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

Day 4
HEAVY

30 min
DATE

Legs:

1) Leg Press (Sled = 75 lbs)
Leg 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 5
LIGHT

30 min
DATE

Delts:

SUPER SET
1 & 2
with #1 weights

1) Barbell Front Raises

Barbell Front Raise

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) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright 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 ____

 
SUPER SET
3 & 4

3) Crunches

Ab Crunches

0 x Failure
0 x Failure
0 x Failure
____
____
____
4) Seated Waist Twist
Seated Waist Twist
0 x 25
0 x 25
0 x 25
____
____
____