4-5 Day Advanced Workout     Heavy & Light 100% = 1 Rep Max     Medium & Med/Heavy 100% = 2 Rep Max     Week 11
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)
Day 1
HEAVY

35-40 min
DATE
Chest:
1) Flat Barbell Press

Flat Bench Press
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
80% x 1-2
100% x Failure
95% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
LIGHT

20-25 min
DATE

Back:

SUPER
SET
1 & 2

1) Pulldowns
w/V shaped handle
Lat Pulldown

20% x 100
10% x 100
____ x ____
____ x ____
2) Seated Cable Rows
w/straight handle Straight Handle
overhand grip
Seated Rows
20% x 100
10% x 100
____ x ____
____ x ____
   
4) Barbell Shrugs
Free Weight Shrugs
10% x 100 ____ x ____
4) Hyper-Extensions
Hyper-Extensions
0 x Failure 0 x ____
Day 3
MEDIUM

35 min
DATE
Arms:

SUPER
SET
1 & 2

1) Underhand Pushdowns
Palms up
w/cloth or chain handle
Chain HandleUnderhand Pushdown

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 Preacher Curl
One arm at a time

Dumbbell
Dumbbell Preacher Curl
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 ____
   
3) Rope Hammer Curls
Rope handleCable Hammer Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 4
MEDIUM

30-35 min DATE
Legs:
1) Barbell Squats
Free Weight SquatsSquat Rack
w/Safety Squat
Beeper
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) Leg Curls
Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Seated Calf Raises
Seated Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

25-30 min
DATE
Delts:

1) Wide Grip Smith Machine
Upright Rows
Smith Machine Upright Rows
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 ____  SUPER SET --->
____ x ____  After warm ups
____ x ____
____ x ____
____ x ____
2) One Arm Cable Side Raises
Cable Side Raise





100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure





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