Week 88    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
10% x Failure

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

2) Upward Cable Crossovers

Upward Cable Crossover

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

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Deadlifts
NO - STRAPS or HOOKS
(over/under grip - weak hand is under)

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) Pullups
YES - STRAPS or HOOKS

Pull Ups

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

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

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

2) Preacher Curls with EZ curl bar

Preacher Curl

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

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

   

3) Pushdowns (21's)
Tricep Pushdowns on Universal Machine

40% x 7+7+7
30% x 7+7+7
____ x ____
____ x ____

4) Barbell Curls (21's)
Barbell Curl

40% x 7+7+7
30% x 7+7+7
____ x ____
____ x ____

Day 4
HEAVY

30 min
DATE

Legs:

1) Universal Leg Extensions

Leg Extensions on Universal Machine

10% x 5
20% x 5
30% x 5
40% x 5
50% x 5
60% x 5
70% x 5
80% x 5
90% x 5?

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

2) "Trotter" Leg Press

Leg Presses

10% x 12
25% x 10
40% x 8
55% x 6
70% x 4
85% x 2
100% x Failure

____ x 12
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____

Day 5
LIGHT

30 min DATE

Delts:

SUPER SET
1, 2, 3 & 4

1) Seated Arnold Press
Arnold Press

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
2) Seated Dumbbell Press
Seated Dumbbell Press
#1 Weight

____ x ____
____ x ____

____ x ____

   
3) Barbell Front Raises
Barbell Front Raise
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
4) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
#3 Weight ____ x ____
____ x ____
____ x ____
 
SUPER SET
5, 6 & 7
5) Crunches
Ab Crunches
6) Reverse Crunches
Reverse Ab Crunch
7) Double Crunches
Double Ab Crunch

0 x Failure
0 x Failure

0 x Failure
0 x Failure

0 x Failure
0 x Failure

____ x ____
____ x ____

____ x ____
____ x ____

____ x ____
____ x ____

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