Week 87     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
LIGHT

35 min
DATE

Chest:

1) Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly


   
3) Cross Bench Crunches
0 x Failure      0 x ____
0 x Failure      0 x ____
0 x Failure      0 x ____
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Day 2
MEDIUM

35 min
DATE

Back:

SUPER
SET

2, 3 & 4

1) Bent Over Barbell Rows
(Underhand Grip)
Bent Over Barbell Row

2) Pulldowns
with V-shaped handle
Front Lat Pulldown

 
3) Smith Machine Shrugs
Shrugs on Smith Machine
4) Hyper-Extensions
Hyper-Extension
35 lbs x Failure     35 x ____
25 lbs x Failure     25 x ____
10 lbs x Failure     10 x ____
  5 lbs x Failure       5 x ____
  0 lbs x Failure       0 x ____

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with straight barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls with EZ curl bar
Barbell Curl

   

3) Pushdowns
with EZ curl handle
Descending Set - No Rest
Tricep Pushdowns

4) Standing Dumbbell Curls
Descending Set - No Rest

Dumbbell Curl

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) One Legged Leg Press
Single Leg - Leg Press

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   
3) Smith Machine Calf Raises
Smith Machine Calf Raise
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Advanced Workout Copyright © 2003 - 2011 TheTrainingStationInc.com

Day 5
HEAVY

30 min DATE

Delts:

1) Seated Barbell Press
(in front - touch chest)
Seated Barbell 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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
32.5% x 5
35% x 5
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
57.5% x 5
60% x 5
65% x 5
67.5% x 5
70% x 5
72.5% x 5
75% x 5
77.5% x 5
80% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Go up until you can't do 5 FULL STRICT reps, then you are done.