Advanced Workout - TheTrainingStationInc.

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

Day 1
HEAVY
25 min

DATE

Chest:

1) Incline Barbell Press
Incline Bench Press

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 ____

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 ____

2) Flat Dumbbell Flyes

50% x Failure

____ x ____

Day 2 LIGHT 20-25 min DATE	Back: NO STRAPS OR HOOKS ALLOWED	1) Pulldowns	10% x 20 20% x 15 30% 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) Close Grip Leverage Rows (lower handles) (descending set) NO REST have someone strip weights for you	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 ____
	NO STRAPS OR HOOKS ALLOWED	3) Barbell Shrugs	10% x 100	____ x ____	4) ab/Back Machine	70% x Failure	____ x ____

Day 3 MEDIUM 25-30 min DATE	Arms: Super Set 1, 2, 3 & 4	1) Seated Overhead Extensions w/EZ curl bar	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 EZ bar Curls	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) Cable Overhead Extensions w/Rope Handle	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 ____	4) Cable Curls w/EZ curl handle	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 ____
		5) Forearm Wrist Roller	Girls: 5 lbs x Failure Boys: 10lbs x Failure	____ x ____

Day 4 MEDIUM 45-50 min DATE	Legs:	1) Smith Machine Squats	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 ____	Super Set #2 & #3 after 100% 2) Stiff Leg Deadlifts	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 8 ____ x 5 ____ x 2 ____ 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 5 MEDIUM 25-30 min DATE	Delts: Super Set 1 & 2 Using same weights	1) Barbell Front Raises	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) Wide Grip Barbell Upright 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 ____
	(optional)	3) Dumbbell Side Raises	20% x Failure 10% x Failure	____ x ____ ____ x ____