Week 99    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
MEDUIM

30 min
DATE

Chest:

1) Decline Barbell Press

Decline 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:

SUPER SET
2 & 3

1) T-Bar Rows
with Small V-shaped Handle

T-bar Row

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) Pull Ups
Pull Ups

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

____ x ____
____ x ____
____ x ____
____ x ____
3) Lower-back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
____ x ____

Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

GO UP UNTIL YOU CAN'T DO 5 REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5

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

2) Preacher Curls
with EZ Curl Bar

Preacher Curl

GO UP UNTIL YOU CAN'T DO 5 REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5

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

1) Smith Machine Squats
Squats on Smith Machine
GO UP UNTIL YOU CAN'T DO 20 REPS

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

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

2) "Trotter" Leg Press
Leg Presses
GO UP UNTIL YOU CAN'T DO 20 REPS

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

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

 
SUPER SET
3 & 4
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____

4) Hanging Leg Raises
Hanging Leg Raises

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

Day 5
MEDIUM

30 min DATE

Delts:

SUPER SET
2 & 3

1) Seated Barbell 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) Barbell Front Raises
with Super EZ Curl Bar

Barbell Front Raise

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Wide Grip Cable Upright Rows
Wide Grip Cable Upright Rows

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

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