Week 146   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
HEAVY

35 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press
GO UP UNTIL YOU
CAN'T DO 1 REP

  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

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

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

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

20% x Failure

____ x ____

Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with V Shaped Handle

Front Lat Pulldown

10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

   
3) Smith Machine Shrugs
Shrugs on Smith Machine
20% x Failure ____ x ____
4) Good Morning
Good Mornings
20% x Failure ____ x ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Pulldown Machine

Tricep Pushdown

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 Curls

Incline Dumbbell 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
20% x Failure

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

   

3) Close Grip Pushups

Push Ups

0 x 100 ____ x ____
4) Barbell Concentration Curls
Barbell Concentration Curls
20% x 100 ____ x ____

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) "Trotter" Leg Press

Leg Presses

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 Calf Raises

Seated Calf Raise

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 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3
with same weight

1) Seated Barbell Shoulder Press
(Behind the head)

Behind the Neck Barbell 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) Standing Dumbbell Side Raises

Dumbbell Side Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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

   
3) Standing Dumbbell Press
Standing Dumbbell Press

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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

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