Week 68     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
HEAVY
35 min

DATE

Legs:

1) Smith Machine Squats
Bar = 20 lbs.
Squats on Smith Machine

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?
If you get it go up 5%

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

105% x 1?
If you get it go up 5%
110% x 1?
If you get it go up 5%
115% x 1?
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x ____

____ x ____

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

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Advanced Workout
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Day 2
LIGHT

35 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Dumbbell Press

Seated Dumbbell Press

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
5% x Failure

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

2) Dumbbell Front Raises

Dumbbell Front Raises

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
5% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Dumbbell Side Raises
Dumbbell Side Raise

5% x Failure

Use last weight of #2

____ x ____
3) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure
____
____
____

Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle
Overhead Cable 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) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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) Forearm Roller
Forearm RollerWrist Roller
15lbs x Failure
10lbs x Failure
  5lbs x Failure
    15 x ____
    10 x ____
      5 x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 4
MEDIUM

30-35 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) Incline DB Flyes

Incline Dumbbell Fly

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

35-40 min DATE

Back:

1) T-Bar Rows

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
with handle
Front Lat Pulldown

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET

3 & 4
3) Close Grip Upright Rows
Close Grip Barbell Upright Row
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-extensions
Hyper-Extension
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____