Week 243    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

30-35 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

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) "Futron" Cambered Barbell Press
Incline 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
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2

1) Underhand Pulldowns

Underhand Grip 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) Close Grip Leverage Rows

Leverage Machine Rows

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 3
MEDIUM+

20 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

Tricep Pushdown

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

____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Cable Curls with EZ Curl Handle

Standing Cable Curl

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

____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 4
HEAVY

30 min
DATE

Legs:

1) Bodysmith Leg Press

Leg 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 1?
?

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

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.
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Advanced Workout
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Day 5
LIGHT

15 min
DATE

Delts:
SUPER SET
1, 2, 3 & 4 with same weight

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____

2) Seated Front Barbell Press

Seated Barbell Press

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
   
3) Barbell Front Raises
Barbell Front Raise

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
4) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row

30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
 
SUPER SET
5 & 6
5) Crunches
Ab Crunches
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
6) Reverse Crunches
Reverse Ab Crunch
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____