Advanced Workout - TheTrainingStationInc.

Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week of 10/27/03

Day 1 MEDIUM 30 min _______ DATE	Chest:	1) Incline Universal 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 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Flat Cambered Barbell Press	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Dips (optional)	0 x Failure	0 x ____

Day 2
HEAVY
45 min

_______
DATE

Back:

1) Bent Over Barbell Rows
(overhand grip)

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
75% x Failure
70% x Failure

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

2) Rack Pulls

starting point is just above the knees
Rack Pulls/Partial Deadlifts

use Deadlift weight x 1.35

10% x 12
25% x 10
40% x 8
55% x 6
70% x 4
85% x 2
100% x Failure

____ x 12
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____

Day 3 LIGHT 30 min _______ DATE	Arms: Super Set #1 & #2	1) Pushdowns w/rope handle on cable crossover machine	10% x 20 30% x 20 60% x Failure 55% x Failure 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 20 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Preacher Curls w/EZ curl bar	10% x 20 30% x 20 60% x Failure 55% x Failure 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 20 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Dumbbell Hammer Curls Descending Set (no rest)	60% x Failure 55% x Failure 50% x Failure 45% x Failure 40% x Failure 35% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 MEDIUM 35 min _______ DATE	Legs:	1) "Trotter" Leg Press (sled=125 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 ____	Super Set #2 & #3 2) Sissy Squats	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____ 0 x ____
		Copyright © TheTrainingStationI nc.com		Calves:	3) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5 MEDIUM 30 min _______ DATE	Delts:	1) Seated Smith Machine Press (behind the head)	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 ____	Super Set #2 & #3 2) Dumbbell Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Standing Dumbbell Rear Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____