Week 8             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
MEDIUM
30 min

DATE
Chest:
1) Incline Smith Machine 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 ____
SUPER SET 2 & 3
   
2) Pec Deck
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Dips
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
HEAVY
35 min

DATE
Back:
1) Rack Pulls

(start just above knee)
5% x 10-12
10% x 8-10
25% x 6-8
40% x 4-6
55% x 2-4
70% x 1-2
85% x 1
100% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Close Grip Leverage Row Machine (lower handles)
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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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3) Seated Cable Rows w/ handle
25% x Failure
25% x Failure
____ x ____
____ x ____
Day 3
MEDIUM
35 min

DATE
Arms:

SUPER
SET
1 & 2
1) Dumbbell Crossface

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) Dumbbell Concentration Curls

Use same weight as exercise 1 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Forearms:

SUPER
SET
3 & 4
3) Barbell Reverse Wrist Curls

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Wrist Curls

Use same weight as exercise 3 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY
40 min

DATE
Legs:
1) Barbell Hack Squats
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 ____
2) Leg Extensions
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Seated Calf Raises
40% x Failure
60% x Failure
80% x Failure
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   

New exercises are always awkward.  Do your best and guess light.  If it's too easy and you can safely go heavier, only do 1 and add a set.  Weights for me were comparible to regular deadlifts

 
Day 5
LIGHT
25 min

DATE
Delts:
1) Seated Barbell Press (behind the neck)

10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____