Week 225    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

30-35 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) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell

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

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

Day 2
HEAVY

30-35 min
DATE

Back:

1) Rack Pulls

Rack Pull

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
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

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

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Day 3
LIGHT

15 min
DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

10% x 250

____ x ____

2) Standing Barbell Curls
Barbell Curl

5% x 250

____ x ____

 
3) Crunches
Ab Crunches
0 x 100 ____ x ____
4) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x 100 ____ x ____
 

Day 4
MEDIUM

20 min
DATE

Legs:

1) Hack Squats

Hack Squat

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2

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

2) Walking Barbell Lunges
Lunges with Barbell

25% x 10/each
25% x 10/each
25% x 10/each
25% x 10/each
25% x 10/each

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

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Barbell Press
in Squat/Power 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) Front Raises
with Super EZ Curl Bar
Barbell Front Raise

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

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