Week 48    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) Incline Dumbbell Press

Incline 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) Cable Crossovers

Cable Crossover

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM

35-40 min
DATE
Back:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell 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

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

2) One Arm T-Bar Rows

One Arm T-bar Row

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Good Morning

Good Mornings

50% x 10-15
50% x 10-15
50% x 10-15
50% x 10-15
50% x 10-15
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET

1 & 2

1) Pushdowns
with Rope Handle
on Universal Machine
Tricep Pushdowns on Universal Machine

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

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

2) Preacher Curls
with EZ curl bar = 20 lbs

Preacher Curl

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY

25 min DATE

Legs:

1) Hack Squats
Hack Squat

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

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

95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 5
LIGHT

20 min
DATE
Delts:

GIANT
SET

1 - 6

1) Seated Barbell Press
(in front)
Seated Barbell Press

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
2) Seated Dumbbell Press
Seated Dumbbell Press
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
   
3) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____

4) Standing Dumbbell Side Raises
Dumbbell Side Raise

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
   
5) Standing Dumbbell Front Raises
Dumbbell Front Raises
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
6) Standing Bent Over
Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____