Week 7            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)Advanced WorkoutAdvanced Workout
Day 1
LIGHT
25 min

DATE
Chest:
1) Flat Dumbbell Flyes
Minimum Rest
Flat Dumbbell Flyes
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
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) "Futron" Incline Barbell Press
Incline Barbell Press
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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3) Cable Crossovers Cable Crossovers
20% x Failure
____ x ____
Day 2
MEDIUM
40 min

DATE
Back:
1) One Arm Seated Cable Rows
One Arm Seated Cable RowsSingle 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET 2 & 3
   
2) Pulldowns U shaped handle shaped handle
Pulldowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Traps:
3) Barbell Shrugs
Barbell Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Good Morning (keep head up)
Good Mornings
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM
35 min

DATE
Arms:

SUPER
SET
1 & 2
1) Pushdowns w/Rope
(on pulldown machine)
Tricep Pushdowns with RopeRope handle
Girls use the cable crossover
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) Preacher Curls
w/straight barbell
Preacher 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 ____
 
SUPER
SET
3 & 4
3) One Arm Overhead Cable Extensions
One Arm Tricep ExtensionsSingle handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) One Arm Cable Curls
One Arm Cable Curl Single handle
Use same weight as exercise 3 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Forearms:
5. Forearm Wrist Roller
Boys:
10lbs x Failure
  5lbs x Failure
  0lbs x Failure

10 x ____
  5 x ____
  0 x ____
  Girls:
   5lbs x Failure
2.5lbs x Failure
   0lbs x Failure

   5 x ____
2.5 x ____
   0 x ____
Day 4
MEDIUM
35 min

DATE
Legs:

SUPER
SET
1, 2 & 3
1) Stiff Leg Deadlifts
(keep head up)
Stiff Leg Deadlifts
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) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3. Free Standing Calf Raises
Standing Calf Raise
0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 5
HEAVY
30 min


DATE
Delts:
1) Seated Front Smith Machine Press
Seated Smith 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
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
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____