Advanced Workout - TheTrainingStationInc.

Name:

4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week of 10/06/03

Day 1
LIGHT
25 min

_______
DATE

Chest:

1) Low Incline Smith Machine Press
use a flat bench & a box
bar = 20 lbs.
Low Incline Bench Press on Smith Machine

10% x 20
20% x 15
40% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure

____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Flat Dumbbell Flyes

50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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

Day 2 MEDIUM 35 min _______ DATE	Back:	1) Underhand Bent Over Barbell Rows	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) Pull Ups or 2) Pulldowns w/	0 x Failure 0 x Failure 0 x Failure 0 x Failure 100% x Failure 80% x Failure 60% x Failure 40% x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Super Set #3 & #4	3) Close Grip Barbell Upright Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) ab/Back Machine	100% x 10-15 100% x 10-15 100% x 10-15 100% x 10-15 100% x 10-15	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 30 min _______ DATE	Arms: Super Set #1 & #2	1) Skull Crushers w/straight bar short black bar = 30 lbs.	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) Standing Dumbbell Curls (alternating or together)	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 ____
		3) Barbell Reverse Curls (palms down)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Copyright © TheTrainingStationInc.com

Day 4
MEDIUM
30 min

_______
DATE

Legs:

1) "Bodysmith" Leg Press
sled = 0 lbs.

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) Standing Raises
on Universal Machine

Standing Calf Raises on Universal Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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

Day 5
HEAVY
20-25 min

_______
DATE

Delts:

1) Seated Universal Machine Press
facing machine w/lower-back support
lean forward and put feet under you

Seated Press on Universal Machine

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
80% 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
10% x Failure

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