Week 17    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

30 min
DATE
Chest:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
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
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Pullovers
Dumbbell Cross Bench Pullover
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MED/HEAVY

40 min
DATE
Back:

SUPER SET
1 & 2
1) Pulldowns
with shaped handle
Front Lat Pulldown

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Rack Pulls
Rack Pull
Start just above
knee cap
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM


25 min
DATE
Arms:

SUPER SET
1 & 2
1) Pushdowns
w/rope handle
on pulldown machine
Tricep Pushdown
women can use the cable crossover machine
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 Dumbbell Curls
Incline Dumbbell Curl
keep your head on the bench & your elbows back
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 ____
Forearms:
3) Forearm Wrist Roller
Forearm Roller
100% x Failure ____ x ____ 1 rep = all the way up then
back down then all the way
up the other way then back
down
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Day 4
MEDIUM

25 min
DATE
Legs:

1) Smith Machine Squats

Squats on Smith Machine

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 ____


SUPER SET 1 & 2
AFTER WARM UP SETS

2)
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
HEAVY

35 min
DATE
Delts:

1) "Futron" Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell 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 ____