Week 201    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
HEAVY

25-30 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure

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

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Day 2
LIGHT

20 min
DATE

Back:
SUPER SET
1 & 2 with same weight

1) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row

25% x Failure
20% x Failure
15% x Failure
10% x Failure
  5% x Failure

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

2) Close Grip Barbell Upright Rows

Close Grip Barbell Upright Row

25% x Failure
20% x Failure
15% x Failure
10% x Failure
  5% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4

3) Hyper-Extensions
Hyper-Extension

0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
4) Sit Ups on Slant Board
Decline Sit Up
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
 

Day 3
MEDIUM

15-20 min
DATE

Arms:

SUPER SET
1 & 2

1) Underhand Pushdowns

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

Cable 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 ____
 

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) Vertical Leg Press

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 ____

2) Free Standing Calf Raises

Standing Calf Raise

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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

Day 5
MEDIUM

30 min

DATE

Delts:

SUPER SET
2 & 3

1) Rear Smith Machine Press

Behind the Neck 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) Lying Barbell Front Raises

Barbell Front Raise on Incline

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

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

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

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

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