Week 205    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
MED/HEAVY

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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 ____

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Advanced Workout

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Day 2
HEAVY

30-35 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

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 ____

 
 

Day 3
LIGHT

20-25 min
DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

2) Barbell Curls
Barbell Curl

25% x Failure
20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
   
3) Dumbbell Hammer Curls
Hammer Curl

25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

4) Ab Roller

Ab Roller

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

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
1 & 2

1) Front Hack Squats

Front Hack Squat

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 Squats

Free Weight Squat

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
MED/HEAVY

20 min

DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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
20% x Failure
10% x Failure

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

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com