Week 120    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

25-30 min
DATE

Chest:

1) Flat Barbell Press

Flat 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) Pec Deck

Pec Deck/Butterfly Machine

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

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

Day 2
HEAVY

25-30 min
DATE

Back:

1) Deadlifts
Deadlift
GO UP UNTIL YOU
CAN'T DO 3 REPS

10% x 3
15% x 3
20% x 3
25% x 3
30% x 3
35% x 3
40% x 3
45% x 3
50% x 3

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

55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
90% x 3
95% x 3

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

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

Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

50% x 25
40% x 50
30% x 75
20% x 100

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

2) Preacher Curls
with EZ Curl Bar
Preacher Curl

50% x 25
40% x 50
30% x 75
20% x 100

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

   
3) Forearm Wrist Roller
Forearm Roller
5 lbs x Failure ____ x ____

4) Ab Bench

Ab Bench

80% x Failure
80% x Failure
80% x Failure

____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

30 min
DATE

Legs:

OPTIONAL
SUPER SET
last 3

1) Barbell Lunges

Lunges with Barbell

10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Free Standing Calf Raises

Standing Calf Raise

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Barbell Press

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) Barbell Front Raises

Barbell Front Raise

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