Week 139   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:

1) Flat Barbell Press

Flat Bench 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) Incline Dumbbell Flyes

Incline Dumbbell Fly

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

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

Day 2
MEDIUM

35-40 min
DATE

Back:

1) Deadlifts
(No Straps or Hooks)

Deadlift

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) Seated Cable Rows
with handle

Seated Cable Row

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
HEAVY

40-45 min
DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 1
35% x 1
40% x 1
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1

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

2) Standing Barbell Curls

Barbell Curl

  5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 1
35% x 1
40% x 1
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1

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

Day 4
LIGHT

20 min
DATE

Legs:

SUPER SET
2 & 3

1) Leg Press
Sled = 75 lbs.
Leg Press

20% x 250

____ x ____

2) Universal Machine Calf Raises
Universal Machine Calf Raises
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____
____
____
____
____
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Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press

Seated 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
10% x Failure

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

2) Rope Front Raises

Cable Front Raise with Rope handle

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

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