Week 353    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Incline Barbell Pres

 

10% x 20
20% x 12
40% x 8
60% x 5


80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5

____ x ____
____ x ____
____ x ____
____ x ____


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

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Advanced Workout
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Day 2

 

DATE

Back:

1) T-Bar Rows

 

10% x 20
20% x 12
40% x 8
60% x 5


80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5

____ x ____
____ x ____
____ x ____
____ x ____


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com

 

 

Day 3

 

DATE

Arms:

 

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

 

10% x 20
20% x 12
40% x 8
60% x 5


80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5

____ x ____
____ x ____
____ x ____
____ x ____


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

2) Dumbbell Curls

 

10% x 20
20% x 12
40% x 8
60% x 5


80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5

____ x ____
____ x ____
____ x ____
____ x ____


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

 

Day 4

 

DATE

Legs:

 

1) Dumbbell Step Ups

 

Dumbbell Step Ups

10% x 20
20% x 12
40% x 8
60% x 5


80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5

____ x ____
____ x ____
____ x ____
____ x ____


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com
 

Day 5


DATE

Delts:

1) Front Seated Smith Machine Press

 

10% x 20
20% x 12
40% x 8
60% x 5


80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5
80% x 5

____ x ____
____ x ____
____ x ____
____ x ____


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com