Advanced Workout - TheTrainingStationInc.


Week of 06/02/03				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Med/Heavy 100% = 2-3 rep max Heavy 100% = 1 rep max
Day/Pyramid	Bodypart
Day 1 Med/Heavy	Chest:	1) Flat Barbell 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
Day 2 Med/Heavy	Back:	1) Seated Cable Rows U - Shaped Handle	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	-------> \| \| \| \| \| \| \| \| SUPER SET LAST 5 w/TRAPS	Traps: Lower:	2) Barbell Shrugs \| \| SUPER SET \| \| 3) Dumbbell Shrugs 4) Hyper-Extensions	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure 0 x Failure
Day 3 Heavy	Triceps:	1) Pushdowns on Universal Machine	10% x 12 25% x 10 40% x 8 55% x 6 70% x 4 80% x 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 60% x Failure	SUPER SET	Biceps:	2) Incline Dumbbell Curls Head must stay on bench	10% x 12 25% x 10 40% x 8 55% x 6 70% x 4 80% x 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 60% x Failure
Day 4 Light	Legs: GIANT SET ALL 3 NO REST	1) Free Weight Leg Extensions (black & white) 2) Leg Curls (blue & white)	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure \| SUPER SET \| 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure	SUPER SET		3) Standing Calf Raises Universal Machine	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure
Day 5 Medium or with Day 1 (if Heavy do first)	Shoulders:	1) Seated Dumbbell 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	Copyright © TheTrainingStationInc.com