Week 187   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
LIGHT

25-30 min
DATE

Chest:

GIANT SET
1 - 5

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

   
3) Decline Dumbbell Flyes
Decline Dumbbell Fly

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

4) Pec Deck
Pec Deck/Butterfly Machine

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

   
5) Cable Crossovers
Cable Crossover

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____

6) Legendary Abs (Level 4)

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns with Handle

Front Lat Pulldown

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 Rows

Dumbbell Rows

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

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

   

3) Smith Machine Shrugs
Shrugs on Smith Machine

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

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

4) Lower-Back Machine
Lower-back Machine

80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15

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

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Straight Barbell

Overhead Tricep Extensions

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
20% x Failure

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

2) Standing EZ Curl Bar Curls

Barbell Curl

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
20% x Failure

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

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Vertical Leg Press
Sled = 0
Vertical Leg Press

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) Stiff Leg Deadlifts

Stiff Leg Deadlift

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 ____

Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated 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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