Week 78     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) Decline Barbell Press

Decline 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) Cable Crossover

Cable Crossover

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

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) Pull Ups
with V shaped handle
Close Grip Pull UpsPower Rack/Squat Rack
if you cant do pull ups do pulldowns instead

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

3) Dumbbell Shrugs
Dumbbell Shrug

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Advanced Workout Copyright © 2003 - 2011
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Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with straight handle

Tricep Pushdown

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 Dumbbell Curls
(alternating or together)

Alternating Dumbbell Curls

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 ____
   
3) Forearm Wrist Roller
Forearm Roller
5lbs x Failure ____ x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 4
HEAVY

30 min
DATE

Legs:

1) "Bodysmith" Hack Squats
Sled = 0 lbs.

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

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

95% x Failure
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 ____
____ x ____
Weight comparable to other hack squat machine

Day 5
LIGHT

25 min DATE

Delts:
SUPER SET
1, 2, 3 & 4
with #1's weight

1) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press

10% x Failure
5% x Failure

____ x ____
____ x ____
2) Seated Barbell Press
(in front)
Seated Barbell Press

10% x Failure
5% x Failure

____ x ____
____ x ____
   
3) Barbell Front Raises
Barbell Front Raise
10% x Failure
5% x Failure
____ x ____
____ x ____
4) Wide Grip Barbell Upright rows
Wide Grip Barbell Upright Row
10% x Failure
5% x Failure
____ x ____
____ x ____
 
SUPER SET
5 & 6

5) Sit ups on Slant Board
Decline Sit Up

0 x Failure
0 x Failure
0 x Failure
____
____
____
6) Side Plank
(Hold for as long as you can)
Side Plank
____ seconds
____ seconds
____ seconds