Week 26     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

25-30 min
DATE
Chest:
1) Low Incline Smith Machine Press
Use a Flat Bench and a Wooden Box
Low Incline Bench Press on Smith Machine
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
80% x 1-2
100% x Failure
95% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
80% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
LIGHT

15 min
DATE
Back:

SUPER
SET

1, 2 & 3
1) T-bar Rows

T-bar Row

20% x Failure
10% x Failure

____ x ____
____ x ____
2) Seated Cable Rows
with shaped handle
Seated Cable Row

20% x Failure
10% x Failure

____ x ____
____ x ____
   
3) Universal Machine Shrugs
Shrug on Universal Machine

20% x Failure
10% x Failure

____ x ____
____ x ____
4) Ab Bench
Ab Bench
? x Failure
? x Failure
____ x ____
____ x ____

Day 3
MEDIUM

30 min
DATE

    Arms:
SUPER SET
1 & 2
1) Pushdowns
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) Seated Dumbbell Curls
Lean against back support

Seated Dumbbell Curl
Together or Alternating
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
1 rep = up, down, back up the other way and back down.
15lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure
15 x ____
10 x ____
  5 x ____
  0 x ____
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Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
last 5 sets with #2

1) Barbell Hack Squats
Barbell Hack Squats - Free Weight Hack Squats

Probably the most awkward exercise ever, but try to suffer through it anyway.

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 ____ Start Super Set
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

20-25 min
DATE
Delts:

SUPER SET

1 & 2

1) Barbell Front Raises
Barbell Front Raise
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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Reverse Peck Deck
Reverse Pec Deck
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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____