Week 4            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
MED/HEAVY

25-30 min
   DATE
Chest:
1) Incline Dumbbell Press
Incline Dumbbell Press
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MED/HEAVY

30 min
   DATE

Back:

Super Set 2 & 3

1) Wide Grip Leverage Rows (top handles)

Leverage Row Machine
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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Smith Machine Shrugs
Shrugs on Smith Machine
80 x Failure
60 x Failure
40 x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
3) Ab/back Machine
Lower-back Machine
80% x 15
80% x 15
80% x 15
80% x 15
____ x 15
____ x 15
____ x 15
____ x 15
Day 3
HEAVY

30 min
   DATE

Arms:

Super Set
1 & 2

1) Close Grip Smith
Machine Press


Close Grip Press on Smith Machine
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
65% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Dumbbell Curls

Standing Dumbbell Curls
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
65% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
optional
3) Pushdowns w/rope handle
Rope handleTricep Pushdowns with Rope handle
25% x Failure ____ x ____
4) One Arm Cable Curls
One Arm Cable Curls
25% x Failure ____ x ____
Day 4
LIGHT

30 min
   DATE
Legs:
Super Set 1 & 2 then add #3 after the warm up sets
1) Leg Curls
Leg Curls
10% x 20
20% x 15
40% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Press
Sled = 75 lbs

Leg Press
10% x 20
20% x 15
40% x 10
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Calf Raises on Leg Press
Calf Raises on Leg Press
use leg press
weights

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
4) Leg Extensions
Leg Extensions
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 5
MED/HEAVY

25-30 min

   DATE

Delts:

1) Seated Universal Machine Press
(Facing away - no back support)
Seated Press on Universal Machine

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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) One Arm Cable Side Raise
One Arm Cable Side Raises
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____