Advanced Workout - TheTrainingStationInc.


Week of 06/09/03		Copyright © TheTrainingStationInc.com		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 Medium	Chest:	1) Decline Barbell 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			2) Flat Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure
Day 2 Heavy up same %'s back down	Back: Boys	1) Deadlifts (off the floor)	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 85% x Failure 70% x Failure 55% x Failure 40% x Failure 25% x Failure	Back: Girls		1) Bent Over Barbell Rows (overhand grip)	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 85% x Failure 70% x Failure 55% x Failure 40% x Failure 25% x Failure
Day 3 Light	Triceps:	1) Bench Dips	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	SUPER SET	Biceps:	2) Standing Barbell Curls	50lbs or 25% x Failure 45lbs or 22.5% x Failure 40lbs or 20% x Failure 35lbs or 17.5% x Failure 30lbs or 15% x Failure 25lbs or 12.5% x Failure 20lbs or 10% x Failure 15lbs or 7.5% x Failure 10lbs or 5% x Failure 5lbs or 2.5% x Failure
Day 4 Med/Heavy	Legs:	1) Bodysmith Leg Press (sled = 0)	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			2) Universal Leg Extension SUPER SET 3) Seated Calf Raises	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure
Day 5 Medium or with Day 1 (if Heavy do first)	Shoulders:	1) Smith Machine Upright Rows (shoulder wide grip)	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	SUPER SET Last 5 sets		2) Seated Dumbbell Rear Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure