Advanced Workout - TheTrainingStationInc.

Name:

4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week of 09/29/03

Day 1
HEAVY
30 min
_______
DATE

Chest:

1) Flat Barbell Press

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
------------------>

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

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

Day 2 LIGHT 10 min _______ DATE	Back:	1) Seated Cable Rows smallest V handle	20% x 100	____ x ____	2) T-Bar Rows	10% x 100	____ x ____
		3) Universal Machine Shrugs (facing in)	10% x 100	____ x ____	4) Hyper-Extensions	0 x Failure	0 x ____

Day 3 MEDIUM 30 min _______ DATE	Arms: Super Set #1 & #2 use same percentages	1) Seated Overhead Extensions w/straight bar short black bar = 30lbs	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 Curls (keep head on bench and elbows back)	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Super Set #3 & #4 use same percentages	3) Cable Kickbacks (palm up)	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Cable Curls - High	____ x ____ ____ x ____ ____ x ____ ____ x ____
Copyright © TheTrainingStationInc.com		5) Dumbbell Hammer Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 MEDIUM 35 min _______ DATE	Legs:	1) Vertical Leg Press sled = 0	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) Leg Extensions on Universal Machine	____ x ____ ____ x ____ ____ x ____ ____ x ____
	Super Set #2, #3 & #4 use same percentages	3) Free Weight Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Calf Raises on Vertical Leg Press	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5 MEDIUM 25 min _______ DATE	Delts: Super Set #2 & #3	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Dumbbell Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____