Week 79     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

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Smith Machine Press
Bar = 20 lbs.
Incline Bench Press on Smith 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) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

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 ____

Day 2
MED/HEAVY

35 min
DATE

Back:

SUPER SET
2 & 3

1) Seated Cable Rows
with handle

Seated Cable Row

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
30% x Failure

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

2) Universal Machine Shrugs
(facing away)

Shrug on Universal Machine

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

3) Lowr-back Machine
Lower-back Machine

80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 3
HEAVY

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with EZ curl bar

bar = 20 lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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
If you get it go up 5%
105% x Failure
110% x Failure
115% x Failure

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

____ x ____
____ x ____
____ x ____

2) Standing Curls
with EZ curl bar

bar = 20 lbs

Barbell Curl

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
If you get it go up 5%
105% x Failure
110% x Failure
115% x Failure

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

____ x ____
____ x ____
____ x ____

Day 4
LIGHT

20-25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) Smith Machine Squats
Squats on Smith Machine

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

____ x ____
____ x ____
____ x ____

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

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

____ x ____
____ x ____
____ x ____
   

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

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

4) Universal Machine Calf Raises
Universal Machine Calf Raises

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
SUPER SET
6 & 7
5) Ab Bench
Ab Bench
80% x Failure     ____ x ____
80% x Failure     ____ x ____
6) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure      0 x ____
7) Hanging Knee Raises
Hanging Knee Raises
0 x Failure      0 x ____

Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Front Barbell Press
in squat/power rack
Seated Front Barbell 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) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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

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