Week 5            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

35-40 min
   DATE
Chest:
1) Decline Barbell Press
Decline Barbell Press/Decline Bench 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) Incline Dumbbell Flyes
Incline Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Optional
3) Cable Crossovers
Cable Crossovers
40% x Failure
20% x Failure
____ x ____
____ x ____

Day 2
HEAVY

35-40 min
   DATE

Back:

1) Seated Cable Rows
w/ V shaped handle
Seated Cable Rows
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) 3/4 Deadlifts
off bottom of Smith Machine
3/4 Smith Machine Deadlifts
10% x 10-12
20% 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 ____

Day 3
LIGHT

35 min
   DATE

Arms:

Super Set
1 & 2

1) Pushdowns
(on Universal Machine)
hands about 6 inches apart
Lat pull bar
Tricep Pushdowns
If Universal Machine is too heavy, you can use the Cable Crossover Machine with
Straight handle handle
10% x 20
20% x 20
30% x 20
40% x 20
50% 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 ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Curls

Keep head on bench
and elbows back
Incline Dumbbell Curls
10% x 20
20% x 20
30% x 20
40% x 20
50% x Failure
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
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 4
MEDIUM

30-35 min
   DATE
Legs:
1) Barbell Squats
Free Weight 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
20% x Failure
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Calf Raises
Seated Calf 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 ____
Advanced Workout
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TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine

Day 5
MEDIUM

15-20 min

   DATE

Delts:

SUPER
SET

1, 2 & 3

with
#1's
weights

1) Standing Dumbbell Side Raises
Standing Dumbbell Side 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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Dumbell Front Raises
Standing Dumbbell Front Raises
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Standing Dumbbell Rear Raises
Standing Dumbbell Rear Delt Raises
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____