Week 65     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

35-40 min

DATE

Chest:

1) Decline Barbell Press
Decline Bench 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) Dips
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 the knee cap
Rack Pull

10% x 18
20% x 16
30% x 14
40% x 12
50% x 10
60% x 8
70% x 6
80% x 4
90% x 2
100% x Failure

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

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 3
LIGHT

25 min
DATE

Arms:

1) Seated Overhead Extensions
with straight bar
Overhead Tricep Extensions

10% x Failure

____ x ____

2) Standing Barbell Curls
Barbell Curl

Same weight

____ x ____
   
3) Skull Crushers with straight bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions
Same weight ____ x ____
4) Preacher Curls with straight bar
Preacher Curl
Same weight ____ x ____
 
SUPER SET
6 & 7
5) Barbell Reverse Curls
Revese Curl
Same weight ____ x ____
6) Ab Roller
Ab Roller
0 x Failure
0 x Failure
____
____
7) Ball Crunches
Ball Crunches
0 x Failure
0 x Failure
____
____
Day 4
MEDIUM

35 min DATE

Legs:

SUPER SET
2 & 3

1) Front Hack Squats

Front Hack Squat

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 Leg Curl
Standing One Leg - Leg Curl

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

30 min

DATE

Delts:

1) Seated Barbell Press
(in front)
in power/squat rack
Seated Front 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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Dumbbell Side Raises
(Descending Set x 2)

Dumbbell Side Raise

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
5% x Failure

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