Advanced Workout - TheTrainingStationInc.

Name:

Week of 06/16/03

Day 1

Heavy
100% =
1 rep
max

Chest:

1) Low Incline Smith
Machine Press

Use flat bench
& black box

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
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95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

____ x ____
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Day 2 Light 100% = 1 rep max	Back: SUPER SET EXERCISES 1 & 2 NO STRAPS OR HOOKS	1) Wide Grip Leverage Row Machine	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure 0% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Universal Machine Shrugs Descending Set NO REST 4) ab/Back Machine	50% x Failure 40% x Failure 35% x Failure 20% x Failure 10% x Failure ? x 15 ? x 15 ? x 15	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		2) Barbell Pullovers	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure 0% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3

Medium
100% = 2-3
rep max
(approx.
95% of
1 rep max

Shoulders:

1) Seated Universal Machine
Press (facing mirror)
(no back support)

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
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2) One Arm Cable
Side Raises

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

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Day 4 Medium 100% = 2-3 rep max (approx. 95% of 1 rep max	Arms: SUPER SET EXERCISES 1 & 2	1) Close Grip 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing EZ Bar Curls all chrome = 20lbs	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET EXERCISES 3, 4 & 5	3) Dumbbell Kickbacks	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4 ) Dumbbell Preacher Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
		5) Barbell Reverse Curls (palms down)	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Copyright © TheTrainingStationInc.com

Day 5 Medium 100% = 2-3 rep max (approx. 95% of 1 rep max	Legs: SUPER SET EXERCISES 2 & 3	1) Smith Machine Squats bar = 20	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Single Leg Trotter Leg Press (green & white)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Calf Raises on Leg Press (blue & white)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____