Week 101     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

30 min
DATE

Chest:

1) Flat Barbell Bench Press

Flat Bench 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
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

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

2) Cable Crossovers
Cable Crossover

20% x 100

____ x ____
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Day 2
LIGHT

35 min
DATE

Back:

SUPER SET
1, 2 & 3

1) Underhand Pulldowns
Underhand Grip Lat Pulldown

30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

2) Seated Cable Rows
Shaped Handle
Seated Cable Row

30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

 
SUPER SET
4, 5 & 6
3) Barbell Shrugs
Barbell Shrug

30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

4) Hyper-Extensions
Hyper-Extension

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

   
5) Sit Ups on Slant Board (Top Hole)
Decline Sit Up
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____

6) Side Plank
Side Plank/Hold

Timed Hold ____ seconds
____ seconds
____ seconds

Day 3
MEDIUM

25 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) Drag Curls

Drag 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 ____
 
SUPER SET
3 & 4
3) Dumbbell Hammer Curls
Hammer Curl
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
4) Forearm Roller
Forearm Roller
10lbs x Failure
  5lbs x Failure
  0lbs x Failure
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

30 min
DATE

Legs:

1) Smith Machine Lunges

Lunges on Smith Machine

10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Smith Machine Calf Raises

Smith Machine 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

25-30 min DATE

Delts:

1) Seated Universal Press
(Facing In - With Lower-back Support)

Seated Machine 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
10% x Failure

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

2) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
5% x Failure

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