Week 49    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 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

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

35-40 min
DATE
Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V shaped handle


Seated Cable Row

5% x 10
10% x 10
15% x 10
20% x 10
25% x 10
30% x 10
35% x 10
40% x 10
45% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

15% x Failure
10% x Failure

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

2) Barbell Shrugs

Barbell Shrug

5% x 10
10% x 10
15% x 10
20% x 10
25% x 10
30% x 10
35% x 10
40% x 10
45% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure

10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ 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
Day 3
HEAVY

35-40 min
DATE

Arms:

NO
SUPER
SET

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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

2) Close Grip Smith Machine Press

Close Grip Bench 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
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 ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
LIGHT

25-30 min DATE

Legs:

GIANT SET
1, 2 3 & 4

1) Barbell Squats
Free Weight Squat
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
   
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
4) Universal Machine Calf Raises
Universal Machine Calf Raises
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
 
SUPER
SET

5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x ____
0 x ____
6) Crunches

Ab Crunches
0 x Failure
0 x Failure
0 x ____
0 x ____

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press
(facing in with no back support)
Seated Press on Universal Machine

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 Cable Side Raises
(on Universal Machine)
One Arm Cable Side Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____