Week 2         4 or 5 Day Advanced Workout           Heavy & Light 100% = 1 Rep Max     Medium & Med/Heavy 100% = 2 Rep Max
Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout RoutineTheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine

Day 1
LIGHT

15 min
DATE

Chest:
GIANT SET
All 6 exercises
1, 2, 3, 4, 5 & 6

1) Incline Dumbbell Press
Incline Dumbbell Press
40% x Failure
20% x Failure
____ x ____
____ x ____
2) Flat Smith Machine Press
Flat Bench Press on Smith Machine
40% x Failure
20% x Failure
____ x ____
____ x ____
   
3) Decline Barbell Press
Decline Bench Press
40% x Failure
20% x Failure
____ x ____
____ x ____

4) Incline Dumbbell Flyes
Incline Dumbbell Flyes

40% x Failure
20% x Failure
____ x ____
____ x ____
   
5) Flat Dumbbell Flyes
Flat Dumbbell Flyes
40% x Failure
20% x Failure
____ x ____
____ x ____
6) Pec Deck
Pec Deck/Butterfly Machine
40% x Failure
20% x Failure
____ x ____
____ x ____
 
(optional)
7) Cable Crossovers
40% x Failure
20% x Failure
____ x ____
____ x ____
     
Day 2
MEDIUM

40 min
DATE

Back:

1) Pulldowns
w/big V handle
Lat Pulldowns
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) Dumbbell Rows
Dumbbell Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

3) Pull Ups
w/little V handle
Pull upsPower Rack/Squat Rack

0 x Failure   ____
0 x Failure   ____
0 x Failure   ____
 

Super Set
4 & 5

4) Universal Machine Shrugs
Universal Machine Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

5) Hyper-extensions

Hyper-Extensions

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 ____
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Day 3
MEDIUM

25-30 min
DATE
Arms: 

Super Set
1 & 2
1) Pushdowns
on Pulldown Machine
Lat pull handle
Tricep Pushdowns
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) Seated Dumbbell Curls
no back support
Seated Dumbbell 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Dumbbell Crossface
Dumbbell Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Curl on Inline Bench
Standing Dumbbell Preacher Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
Forearms:
5) Barbell Reverse Curls
40% x Failure ____ x ____    
Day 4
MEDIUM

25-30 min
DATE
Legs:
1) Hack Squats
Hack 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
2) One Leg - Leg Press Single Leg - Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Machine Calf Raises
Standing Calf Raises on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Barbell Press (behind the neck)
Behind The Neck 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____