Week 183   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
MED/HEAVY

25-30 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

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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Day 2
MEDIUM

25- 30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Wide Grip Leverage Rows

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) Pulldowns with Smallest-V Shaped Handle
Front Lat Pulldown

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

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

 
3) Dumbbell Shrugs
Dumbbell Shrug
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Lower-back Machine
Lower-back Machine

80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15

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

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Underhand Pushdowns

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 ____

2) Seated Dumbbell Curls

Seated Dumbbell Curl

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 ____

Day 4
LIGHT

15-20 min
DATE

Legs:

GIANT SET
1, 2, 3, 4 & 5

1) Leg Extensions
Leg Extension

40% x 20
30% x 20

____ x ____
____ x ____

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

40% x 20
30% x 20

____ x ____
____ x ____

   
3) Bulgarian Squats
Bulgarian Squats
0 x 20 each leg
0 x 20 each leg
____ x ____
____ x ____
4) Stiff Leg Deadlifts
Stiff Leg Deadlift
40% x 20
40% x 20
____ x ____
____ x ____
   
5) Walking Starter Lunges
Walking Starter Lunges
Hallway down & back ____
____
TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com

Day 5
LIGHT

10-15 min
DATE

Delts:
SUPER SET
1, 2 & 3 with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise

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

____ x ____
____ x ____
____ x ____

2) Dumbbell Front Raises
Dumbbell Front Raises

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

____ x ____
____ x ____
____ x ____

   
3) Seated Dumbbell Press
Seated Dumbbell Press

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

____ x ____
____ x ____
____ x ____

4) Legendary Abs (Level 4)