Week 102     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

15-20 min
DATE

Chest:

SUPER SET
1 & 2

1) Wide Grip Push Ups

Push Ups

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

____
____
____
____
____
____
____
____
____
____

2) Double Crunches

Double Ab Crunch

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

____
____
____
____
____
____
____
____
____
____

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Bent Over Barbell Rows

Bent Over Barbell 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) Pulldowns with Smallest V-Shaped Handle
Underhand Grip Lat Pulldown

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

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

 
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) Lower-Back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
MEDIUM

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Universal Machine

Tricep Pushdowns on Universal 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) Incline Dumbbell Curls

Incline Dumbbell 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 ____
 
SUPER SET
3 & 4
3) Dumbbell Crossface
Lying Dumbbell Crossface

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

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

4) Dumbbell Concentration Curls
Concentration Curl

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

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

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2 & 3

1) Barbell Squats

Free Weight SquatSquat Rack

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) Leg Curls

Leg Curl

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

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

3) Seated Calf Raises
Seated Calf 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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Day 5
HEAVY

25-30 min DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

GO UP UNTIL YOU CAN'T DO 5 REPS

  5% x 5
10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5

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

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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

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