Week 80     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

30 min
DATE

Chest:

1) Flat Barbell Bench Press

Flat 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
HEAVY

30 min
DATE

Back:

1) Bent Over Barbell Rows (Overhand Grip)

Bent Over Barbell Row

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 ____

Day 3
LIGHT

25-30 min
DATE

Arms:

GIANT
SUPER
SET

1, 2, 3, 4, 5 & 6

1) Pushdowns on Cable Crossover Machine with Rope handle
Tricep Pushdowns

50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

2) Cable Curls on Cable Crossover Machine with EZ curl handle
Cable Curls

50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
   
3) Seated Overhead Extensions
with EZ curl bar = 20 lbs.

Overhead Tricep Extensions

50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
4) Preacher Curls
with EZ curl bar = 20 lbs.

Preacher Curl

50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
   
5) Close Grip Push Ups
(shoulder width)
Push Ups

0 x Failure
0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____
____ x ____
6) Barbell Concentration Curls
Barbell Concentration Curls
50% x Failure
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Alternating Barbell Lunges
(step out real far)

Lunges with Barbell

10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Sissy Squats
Sissy Squats

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) One Legged Calf Raise
Standing Calf Raise

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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

Day 5
MEDIUM

25-30 min DATE

Delts:

SUPER SET
2 & 3

1) Wide Grip Smith Machine Upright Rows
(shoulder width) (bar = 20 lbs)

Wide Grip Upright Row 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) Cable Side Raises
Cable Side Raise

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

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

3) Reverse Pec Deck
Reverse Pec Deck

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

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