Week 75     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 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline 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 Dumbbell Flyes

Flat Dumbbell Fly

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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

Day 2
HEAVY

35-40 min
DATE

Back:

1) 3/4 Deadlifts
(from bottom of squat/power rack)
3/4 Deadlift

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

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

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Advanced Workout
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Day 3
LIGHT

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press
Close Grip Decline Bench Press

25% x Failure
20% x Failure
15% x Failure

____ x ____
____ x ____
____ x ____

2) Cable Curls with EZ curl handle
(on Cable Crossover Machine)
Cable Curls

25% x Failure
20% x Failure
15% x Failure

____ x ____
____ x ____
____ x ____
   

3) Skull Crushers with EZ curl bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

20% x 100

____ x ____

4) Standing Curls with EZ curl bar
Barbell Curl

20% x 100 ____ x ____
 
SUPER SET
6 & 7

5) Barbell Reverse Curls
Revese Curl

10% x 100 ____ x ____

6) 6 Inch Leg Raises
Lying 6 Inch Leg Lift

0 x Failure
0 x Failure
____
____

7) Ab Roller
Ab Roller

0 x Failure
0 x Failure
____
____

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
2 & 3

1) Barbell Hack Squats

Barbell Hack Squats - Free Weight Hack Squats

Very akward - tough it out

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) Calf Raises on Leg Press
Calf Raise on Leg Press

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

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

Day 5
MED/HEAVY

30 min DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure

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

70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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

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