Week 152   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

20 min
DATE

Chest:

SUPER SET
1, 2, 3, 4 & 5

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

20% x Failure
30% x Failure
40% x Failure
50% x Failure

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

2) Incline Dumbbell Press
Incline Dumbbell Bench Press

20% x Failure
30% x Failure
40% x Failure
50% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
use #1 Weights on all 4

3) Flat Dumbbell Flyes
Flat Dumbbell Fly

20% x Failure
30% x Failure
40% x Failure
50% x Failure

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

4) Flat Dumbbell Press
Flat Dumbbell Bench Press

20% x Failure
30% x Failure
40% x Failure
50% x Failure

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

   
5) Hanging Leg Lifts
Hanging Leg Raises

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

____
____
____
____

Day 2
MEDIUM

30 min
DATE

Back:

1) 3/4 Deadlifts
from the bottom of the Squat Rack
(NO STRAPS OR HOOKS)
3/4 Deadlift
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 ____
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Day 3
MEDIUM

35 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
20% x Failure

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

2) Standing Barbell Curls

Barbell 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 ____

 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

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

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

4) Barbell Wrist Curls
Forearm Curl

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

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

Day 4
MEDIUM

25 min
DATE

Legs:

SUPER SET
1 & 2 after warm ups

1) Vertical Leg Press

Vertical Leg 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) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 

 

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

 

 

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

Day 5
HEAVY

30-35 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

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
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____