Week 28     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:
1) "Futron" Incline Barbell Press
Incline 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) Flat Universal Machine Press
Flat Bench Press on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM

30-35 min
DATE
Back:

SUPER SET
1 & 2
1) Seated Cable Rows
with V shaped handle
Seated Cable Row
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) Wide Grip Leverage Rows
use 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 ____
 
SUPER SET
3 & 4
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) Hyper-Extensions
Hyper-Extension
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 ____
Day 3
MEDIUM

30 min
DATE

  Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press
Close Grip 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 Falure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Preacher Curls
with straight barbell
Barbell
Preacher Curl
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 ____
 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
(palms down)
Reverse Forearm Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Wrist Curls
(palms up)
Forearm Curl
Use same weights as #3 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY

35-40 min
DATE

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses

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
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 ____
____ x ____
____ x ____ SUPER SET --->
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
LIGHT

25-30 min
DATE
Delts:
1) Seated Front Barbell Press
Seated Barbell Press
10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
  5% x Failure
  0% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Sit Ups on Slant Board
Decline Sit Up
25lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure
25 x ____
10 x ____
  5 x ____
  0 x ____