Week 194    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

25-30 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell 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) Pec Deck

Pec Deck/Butterfly Machine

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:

1) Pulldowns with Handle

Front 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) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Universal Machine Shrugs
Shrug on Universal Machine

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

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

4) Hyper-Extensions

Hyper-Extension

0 x Failure
0 x Failure
0 x Failure
0 x Failure

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

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ Curls Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

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 Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

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

2) Standing Barbell Curls

Barbell Curl

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 Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

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

Day 4
LIGHT

30 min
DATE

Legs:

SUPER SET
1, 2 & 3

1) Leg Press (Sled = 75)
Leg Press

10% x 20
20% x 20
30% x 20
40% x 20
50% x 20

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

2) Calf Raises on Leg Press
Calf Raise on Leg Press

10% x 20
20% x 20
30% x 20
40% x 20
50% x 20

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Universal Leg Curls
Leg Curls on Universal Machine

10% x 20
20% x 20
30% x 20
40% x 20
50% x 20

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Torso Track
Torso Track
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____

Day 4
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Front Smith Machine Press
(Bar = 20 lbs)
Seated Press on Smith 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) Dumbbell Side Raises

Dumbbell Side Raise

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

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

3) Dumbbell Front Raises
Dumbbell Front Raises

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

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