Advanced Workout - TheTrainingStationInc.

Name:

Week of 08/04/03

Day 1 ______ 50 min. HEAVY 100%=1 rep max	Legs: SUPER SET EXERCISES 1 & 2	1) Smith Machine Squats bar = 20 lbs	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 95% x Failure 90% x Failure 85% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Stiff Leg Deadlifts	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 95% x Failure 90% x Failure 85% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Calves:	3) Smith Machine Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Copyright © TheTrainingStationInc.com

Day 2
________
25 min.
LIGHT
100%=1 rep max

Delts:

SUPER
SET
EXERCISES
1 & 2

1) Seated Dumbbell Side Raises

Base 100% on 70% of
your Standing Dumbbell
Side Raises Weight

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
5% x Failure

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

2) Lying Barbell
Front Raises

Base 100% on 50% of your
Standing Barbell Front Raises
Weight

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
5% x Failure

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

Day 3 ________ 35 min. MED/HEAVY 100%=2-3 rep max 95% of 1 rep max	Arms: SUPER SET EXERCISES 1 & 2	1) Seated Overhead Extensions w/Super EZ curl bar bar = 25lbs use barbell up to 25	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Preacher Curls w/Barbell black bar = 30lbs	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Forearms:	3) Forearm Wrist Roller 1 rep = all the way up then back down then all the way up the other way then back down	Girls 5lbs x Failure Boys 10lbs x Failure	____ x ____			Rest forearms on end of barbell

Day 4 ________ 30 min. MEDIUM 100%=2-3 rep max 95% of 1 rep max	Chest: SUPER SET EXERCISES 2 & 3	1) Flat Smith Machine 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) Incline Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Upward Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
________
45 min.
MEDIUM
100%=2-3 rep max

95% of
1 rep max

Back:

1) One Arm T-bar Rows

use 25lb plates and smaller

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

2) 3/4 Deadlifts
(off bottom of squat rack)

40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____