Week 217    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

25 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

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) Side Planks/Hold

Side Plank/Hold

0 x Failure
0 x Failure
0 x Failure
____ x ____ secs
____ x ____ secs
____ x ____ secs

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Parallel Grip Pulldowns
with Handle
Front Lat Pulldown

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) "Gravitron" Military Pull Ups
Gravitron Pull up
Percentage of Bodyweight

50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Universal Machine Shrugs
Shrug on Universal Machine

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 10-15
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
MED/HEAVY

30-35 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
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

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

2) Standing EZ Bar Curls


Barbell Curl

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Barbell Reverse Curls
Revese Curl
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions

Leg Extensions on Universal 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) Standing Leg Curls

Standing One Leg - Leg Curl

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 ____
 
SUPER SET
3 & 4
3) Bulgarian Squats
Bulgarian Squats

0 x 10
0 x 10
0 x 10
0 x 10
0 x 10

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Free Standing Calf Raises
Standing Calf Raise

0 x 20
0 x 20
0 x 20
0 x 20
0 x 20

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

Day 5
HEAVY

20-25 min
DATE

Delts:

1) Seated Front Smith Machine Press (Touch Chest)
Seated Press on Smith Machine

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 1?
?

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

2) Dumbbell Side Raises

Dumbbell Side Raise

10% x 100

____ x ____
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.