Week 3            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
MEDIUM

30 min
   DATE
Chest:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
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) Cable Crossovers
Cable Crossovers
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM

35 min
   DATE

Back:

1) Seated Cable Rows
U shaped handle shaped handle
Seated Cable 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Super Set 2 & 3
2) T-bar rows
----o---- shaped handle
T-bar Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Dumbbell Shrugs
Standing Dumbbell Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Deadlifts
Free Weight Deadlifts
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM

30 min
   DATE

Arms:

Super Set
1 & 2
with #1's weights

1) Cable Kickbacks
(palm up)
Underhand Cable KickbacksSingle 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 ____
2) Cable Curls - High
Cable Crossover 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 ____
 
Super Set
3 & 4
with #3's
weights
3) Barbell Reverse Wrist Curls (palms down)
Barbell Forearm Reverse Wrist Curls
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
3) Barbell Wrist Curls
(palms up)
Barbell Forearm Wrist Curls
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
Day 4
HEAVY

40 min
   DATE
Legs:


1) Barbell Lunges
Free Weight Lunges
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
____ 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Barbell Squats
Free Weight Squats

____ x ____
Use same weight as
last set of
lunges
Super Set Last Set with #2

Day 5
LIGHT

15 min

   DATE

Delts:

Super Set

1 & 2
with #1's weights

Minimum rest between
Super Sets

1) Standing Dumbbell Side Raises

Standing Dumbbell Side Raises

2) Standing Dumbbell Press
Standing Dumbbell Press

10% x 20
20% x 15
30% x 10
40% x 5
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 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
TheTrainingStationInc.com
Copyright © 2003 - 2011
TheTrainingStationInc.com