Week 86     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

35-40 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

10% x 5
12.5% x 5
15% x 5
17.5% x 5
20% x 5
22.5% x 5
25% x 5
27.5% x 5
30% x 5
32.5% x 5
35% x 5

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
37.5% x 5
40% x 5
42.5% x 5
45% x 5
47.5% x 5
50% x 5
52.5% x 5
55% x 5
57.5% x 5
60% x 5
62.5% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
65% x 5
67.5% x 5
70% x 5
72.5% x 5
75% x 5
77.5% x 5
80% x 5
82.5% x 5
85% x 5
87.5% x 5
90% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Go up until you can't do 5 FULL STRICT reps, then you are done.
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 2
LIGHT

20 min
DATE

Back:

GIANT SUPER
SET

ALL 6

1) Pulldowns
Front Lat Pulldown

50% x Failure
40% x Failure

____ x ____
____ x ____

2) Seated Cable Rows
with V-shaped handle
Seated Cable Row

#1 Weights ____ x ____
____ x ____
   
3) Barbell Shrugs
Barbell Shrug
#1 Weights ____ x ____
____ x ____

4) Good Morning
Good Mornings

#1 Weights ____ x ____
____ x ____
   

5) Sit Ups on Slant Board (middle height)
Decline Sit Up

25 lbs x Failure
10 lbs x Failure
____ x ____
____ x ____

6) Ab Bench
Ab Bench

80% x Failure
80% x Failure
____ x ____
____ x ____

Day 3
MEDIUM

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Crossface

Lying Dumbbell Crossface

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) One Arm Dumbbell Curl
over the
Incline Bench
Standing Dumbbell 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) Pushdowns with Rope handle
Tricep Pushdowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Hammer Curls with Rope handle
Cable Hammer Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER
SET

1 & 2

1) Hack Squats

Hack Squat

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) Barbell Squats
Free Weight SquatSquat Rack

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) Standing Leg Curl
Standing One Leg - Leg Curl

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on Leg Press
Calf Raise on Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
MEDIUM

30 min DATE

Delts:

SUPER SET
2 & 3

WITH # 2 WEIGHTS

1) Seated Universal Machine Press
(facing in with lower-back support)

Seated Machine 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
10% x Failure

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

2) Dumbbell Front Raises
Dumbbell Front 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) Seated Rear Dumbbell Raises
Seated Dumbbell Rear 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 ____