Week 182   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

15-20 min
DATE

Chest:

SUPER SET
1, 2 & 3

1) "Futron" Incline Barbell Press
Incline Bench Press

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

____ x ____
____ x ____
____ x ____

2) Decline Barbell Press
Decline Bench Press

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

____ x ____
____ x ____
____ x ____

   
3) Flat Dumbbell Flyes
Flat Dumbbell Fly

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

____ x ____
____ x ____
____ x ____

4) Legendary Abs (Level 3)
   

Day 2
MEDIUM

30 min

DATE

Back:

SUPER SET
2, 3 & 4

1) Bent-over Barbell Rows
(Underhand grip)

Bent Over Barbell 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) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

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

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

 
3) Barbell Shrugs
Barbell Shrug
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 ____

Day 3
MEDIUM

20-25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope
on Universal Machine
Tricep Pushdowns on Universal 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) Preacher Curls
with EZ Curl Bar
= 20 lbs.
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 ____

   
4) Pushdowns (21's)

Tricep Pushdowns on Universal Machine

40% x 7+7+7
(Top, Bottom, Full)

____ x ____

4) Barbell Curls (21's

Barbell Curl

40% x 7+7+7
(Top, Bottom, Full)
____ x ____

Day 4
MED/HEAVY

35-40 min

DATE

Legs:

1) Barbell Squats
Free Weight Squat

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

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

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

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Advanced Workout
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Day 5
HEAVY

25-30 min

DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press
Sets of 5 until you can't
then 25% x Failure

 5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5

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

55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5?
95% x 5?
25% x Failure

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

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com