Week 12     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
LIGHT

25-30 min
DATE
Chest:

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell

Cambered bar = 45 lbs.
If it's too heavy use a straight bar

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
10% x Failure
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Flyes
Incline Dumbbell Fly
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM

40-45 min
DATE

Back:

1) T-bar Rows
with V handle

T-bar Row

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) Pulldowns

Front Lat Pulldown
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Smith Machine Shrugs
Shrugs on Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) ab/Back Machine
Lower-back Machine
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM

40-45 min
DATE
Arms:

SUPER
SET
1 & 2

1) Seated Dumbbell
Overhead Extensions
1 dumbbell - 2 hands

Tricep Overhead Dumbbell Extensions

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) Standing EZ Bar Curls

all chrome=20lbs
Barbell 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 ____
 
SUPER
SET
3 & 4

w/same
dumbbell
3) Dumbbell Kickbacks
Dumbbell Kickbacks
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Concentration Curls
Concentration Curl
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
   
5) Forearm Wrist Roller
(men)
15lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure

 15 x ____
 10 x ____
   5 x ____
2.5 x ____
(women)
7.5lbs x Failure
   5lbs x Failure
2 5lbs x Failure
   0lbs x Failure

7.5 x ____
   5 x ____
2.5 x ____
   0 x ____
Forearm Roller
Day 4
MEDIUM

30-35 min DATE
Legs:

1) Leg Press
(sled = 75lbs.)
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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____ Super Set last 5 sets
____ x ____ with 2 & 3
____ x ____
____ x ____
____ x ____
2) Calf Raises on Leg Press
Calf Raise on Leg Press
Use Leg Press
Weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Leg Extensions
Leg Extensions on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
HEAVY

30-35 min
DATE
Delts:

1) Seated Universal Machine Press
Face in, lean forward, feet under you
Seated Machine 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
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 ____
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