Week 81     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 Press
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
85% x 1-2
100% x Failure
95% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
90% 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 ____

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Advanced Workout
Copyright © 2003 - 2011
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Day 2
LIGHT

20-25 min
DATE

Back:

1) Pulldowns
with smallest V-shaped handle
Front Lat Pulldown

20% x 100

____ x ____

2) Straight Arm Pulldowns
with straight handle
Straight Arm Pulldowns

20% x 100

____ x ____

   

3) Barbell Shrugs
Barbell Shrug

10% x 100 ____ x ____
4) Gaspari's
Standing Dumbbell Serratus Crunch
50% x Failure
40% x Failure
____ x ____
____ x ____
   
5) Seated Stick Twist
lean forward & turn
touch elbow to middle thigh
0 x Failure
0 x Failure
____
____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 3
MEDIUM

20-25 min
DATE

Arms:

SUPER
SET

1 & 2

1) Underhand Pushdowns
with chain or cloth handle

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) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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
Reverse Forearm Curl

80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Wrist Curls
Forearm Curl
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Leg Curls (Blue & White)

Leg 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 ____

2) Leg Extensions (Blue & White)
Leg Extension

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

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

3) Seated Calf Raises
Seated Calf Raise

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

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

Day 5
MEDIUM

25 min DATE

Delts:

1) Alternating Dumbbell Side Raises & Dumbbell Front Raises

Dumbbell Side Raise
Dumbbell Front Raises

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
  5% x Failure

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