Advanced Workout - TheTrainingStationInc.

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4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week of 10/13/03

Day 1 MEDIUM 30-35 min _______ DATE	Chest:	1) "Futron" Incline 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Pec Deck Super Set #2 & #3	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Dumbbell Pullovers	60% x Failure 80% x Failure 100% x Failure 80% x Failure 60% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 MEDIUM 35 min _______ DATE	Back:	1) Close Grip Leverage 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) Pulldowns with shaped handle	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Super Set #3 & #4	3) Dumbbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Hyper-Extensions	35 lbs x Failure 25 lbs x Failure 10 lbs x Failure 5 lbs x Failure 0 lbs x Failure	35 x ____ 25 x ____ 10 x ____ 5 x ____ 0 x ____

Day 3 MED/HEAVY 30 min _______ DATE	Arms: Super Set #1 & #2	1) Pushdowns on Universal Machine w/long bar	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 40% x Failure 30% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Cable Curls on Seated Row Machine w/EZ curl handle	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 40% x Failure 30% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Rope Hammer Curls on Cable Crossover Machine	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
HEAVY
45 min.

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DATE

Legs:

1) Barbell Squats
Free Weight Squats

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 ____
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____ x ____
____ x ____
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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 5
LIGHT
15-20 min

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DATE

Delts:

1) Standing Dumbbell Side Raises

Sets of 20 when you can't do 20 reps
Go to exercise #2

5% x 20
10% x 20
15% x 20
20% x ?
25% x ?
35% x ?
40% x ?
45% x ?
50% x ?

____ x 20
____ x 20
____ x 20
____ x ____
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2) Seated Dumbbell Press

Descending Set
NO REST
Have all dumbbells ready
before you start.

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 ____
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