Week 295  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:

SUPER SET
1 & 2

1) Flat Barbell 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) Dumbbell Pullovers

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 ____
 

Day 2
HEAVY

30 min
DATE

Back:

1) Deadlifts

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS

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 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x 1?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Super EZ Curl Bar

40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Seated Dumbbell Curls

40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

SUPER SET
3 & 4

3) Forearm Wrist Roller
5lbs x Failure
5lbs x Failure
5lbs x Failure
5lbs x Failure
5lbs x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Ab Bench

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

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

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) Free Standing Calf Raise

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
1 & 2
after warm-ups

1) Seated Front Smith 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Rope Front Raises

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell Side Raises
20% x Failure ____ x ____