Week 30     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

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
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) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
HEAVY

25-30 min
DATE
Back:
1) Rack Pulls

Starting position is just above the knee cap
Rack Pull
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3
LIGHT

30 min
DATE
    Arms:
Giant
SUPER SET
1, 2, 3 & 4
1) Pushdowns with Straight Handle

Tricep Pushdowns


2) Cable Curls with EZ Curl Handle

Cable Curls
3) Skull Crushers
with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
4) Standing EZ Bar Curls

Barbell Curl
5) Hanging Knee Raises
Hanging Knee Raises
   
20% x 100     ____ x ____
15% x 100     ____ x ____
10% x 100     ____ x ____

20% x 100     ____ x ____
15% x 100     ____ x ____
10% x 100     ____ x ____

20% x 50       ____ x ____
15% x 50       ____ x ____
10% x 100     ____ x ____
20% x 50       ____ x ____
15% x 50       ____ x ____
10% x 100     ____ x ____
0 x Failure     ____
0 x Failure     ____
0 x Failure     ____
0 x Failure     ____
Day 4
MEDIUM

20-25 min
DATE

Legs:

1) Leg Extensions
Leg Extension

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 2, 3 & 4
2) Leg Curls
Leg Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Sissy Squats
Sissy Squats
35lbs x Failure
25lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure
35 x ____
25 x ____
10 x ____
  5 x ____
  0 x ____
4) 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

15-20 min
DATE
Delts:
1) Standing Dumbbell Press
Standing Dumbbell 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) Rope Front Raises
Cable Front Raise with Rope handle

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