Week 42     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

15-20 min
DATE

Chest:

GIANT
SET
NO REST
1 - 8

1) Incline Barbell Press (Blue & White)

25% x Failure

____ x ____

2) Flat Dumbbell Flyes

25% x Failure ____ x ____
3) Decline Barbell Press
25% x Failure ____ x ____
4) Incline Dumbbell Flyes
25% x Failure ____ x ____
5) Dips
0 x Failure ____ x ____
6) Pec deck
25% x Failure ____ x ____
7) Push-ups
0 x Failure ____ x ____
8) Cable Crossovers
25% x Failure ____ x ____
   
9) Ab Machine
Ab Machine
50% x Failure
50% x Failure
50% x Failure
____ x ____
____ x ____
____ x ____
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Day 2
MED/HEAVY

35-40 min
DATE
Back:

SUPER SET
1 & 2
1) Seated Cable Rows
with shaped handle

Seated Cable Row

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Rack Pulls
(starting just above the knee)

Rack Pull

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET

1 & 2

1) Close Grip Barbell Press
Close Grip 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

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

2) Seated Dumbbell Curls

Seated 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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Cable Kickbacks (under hand)
Underhand Cable Tricep KickbacksSingle handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Cable Crossover Curls
Cable Crossover Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

25-30 min DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

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) Free Standing Calf Raises
Standing Calf Raise

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 5
HEAVY

30 min
DATE
Delts:
1) Seated Front Barbell Press
(In squat/power rack)
Seated Front Barbell Press
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure

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