Week 34    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

30 min
DATE
Arms:

1) Close Grip Barbell Press
(shoulder width)

Close Grip Bench Press

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

2) Standing Cable Curls
(on seated row machine)
with EZ curl handle

Standing Cable Curl

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

Day 2
LIGHT

15 min
DATE
Legs:
1) Leg Press (sled=75)
Leg Press
20% x 100 ____ x ____
2) Leg Curls
Leg Curl
20% x 100
____ x ____
5) Double Crunches
3 sets to failure
Double Ab Crunch
____
____
____
   
3) FW Leg Extensions
Leg Extensions on Free Weight Machine
20% x 100
____ x ____
4) Calf Raises on the Leg Press
Calf Raise on Leg Press
20% x 100
____ x ____
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Day 3
MED/HEAVY

25-30 min

DATE

Back:

1) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

30 min
DATE
Delts:
1) Dumbbell Front Raises
(alternating or together)
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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Cable Side Raises
Cable Side Raise

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
10% x Failure ____ x ____
4) "Pee Wee Herman" Dumbbell Side Raises
Dumbbell Side Raise
10% x Failure ____ x ____
Day 5
MED/HEAVY

20-25 min

DATE

Chest:


1) Flat Dumbbell Press
Flat Dumbbell Bench Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure

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

90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
2) Flat Dumbbell Flyes
Flat Dumbbell Fly
20% x Failure
10% x Failure
____ x ____
____ x ____