Week 325 4-5 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)

Day 1
MEDIUM
30 min DATE
Chest:
1) Incline Dumbbell 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) Cable Crossovers

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
HEAVY
30 min
DATE

Back

1) Deadlifts

GO UP UNTIL YOU CAN'T GET 1 REP THEN BACK DOWN UNTIL YOU GET
10 REPS

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 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x 1?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3
LIGHT
25 min
DATE
Arms:

SUPER SET
1, 2, 3 & 4

1) Close Grip Decline Barbell Press
25% x 50
20% x 75
15% x 100
____ x ____
____ x ____
____ x ____
2) Preacher Curls with Straight Barbell
25% x 50
20% x 75
15% x 100
____ x ____
____ x ____
____ x ____
   
3) Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
4) Hanging Knee Raises
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
 
Day 4
MEDIUM
35 min
DATE

Legs

1) Vertical Leg 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) Bulgarian Squats

Bulgarian Squats

0 x 10 each leg
0 x 10 each leg
0 x 10 each leg
0 x 10 each leg
0 x 10 each leg
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Free Weight Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Seated Calf Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 5
MEDIUM
25 min
DATE

Delts:

1) Seated Rear Barbell 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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Front Raises
with Super EZ Curl Bar

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