Week 76    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

30 min
DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal 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 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 ____

Day 2
LIGHT

20 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V shaped handle
Seated Cable Row

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

____ x ____
____ x ____
____ x ____

2) Smith Machine Shrugs
Shrugs on Smith Machine

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

____ x ____
____ x ____
____ x ____
   

3) Gaspari's
Standing Dumbbell Serratus Crunch

50% x Failure
40% x Failure
30% x Failure
____ x ____
____ x ____
____ x ____
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Day 3
MEDIUM

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with straight 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) Preacher Curls
with straight
barbell

Preacher Curl

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 ____
 
SUPER SET
3 & 4

3) Dips (narrow grip)
Dips

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____

4) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

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

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

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

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 ____

 

SUPER SET Last 7 Sets

2) Seated Calf Raises
Seated Calf Raise

 

 

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

 

 

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

Day 5
MEDIUM

30 min DATE

Delts:
SUPER SET
2, 3 & 4
with same weight

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright 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) Dumbbell Side Raises

Dumbbell Side Raise

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

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

   
3) Dumbbell Front Raises
Dumbbell Front RaisesDumbbell Front Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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

4) Bent Over Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise

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

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