Week 103     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

30-35 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline 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) Decline Dumbbell Flyes

Decline Dumbbell Fly

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) Wide Grip Leverage Rows

Leverage Machine Rows

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) Good Morning

Good Mornings

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 Pullovers

Barbell Pullover

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Close Grip Smith Machine Upright Rows
Close Grip Upright Row on Smith Machine

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

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

Day 3
MEDIUM

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with straight barbell

Overhead Tricep Extensions

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) Standing Dumbbell Curls

Alternating Dumbbell Curls

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 ____
 
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
HEAVY

25-30 min
DATE

Legs:

1) "Bodysmith" Leg Press

Leg Press

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

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

____ x ____
____ x ____

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
LIGHT

20-25 min DATE

Delts:

SUPER SET
1, 2, 3, 4, 5 & 6

1) Seated Rear Barbell Press
Behind the Neck Barbell Press

15% x Failure
10% x Failure
5% x Failure

____ x ____
____ x ____
____ x ____

2) Seated Front Barbell Press
Seated Barbell Press

15% x Failure
10% x Failure
5% x Failure

____ x ____
____ x ____
____ x ____
   
3) Standing Dumbbell Side Raises
Dumbbell Side Raise

15% x Failure
10% x Failure
5% x Failure

____ x ____
____ x ____
____ x ____
4) Standing Dumbbell Front Raises
Dumbbell Front Raises

15% x Failure
10% x Failure
5% x Failure

____ x ____
____ x ____
____ x ____
   
5) Standing Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise

15% x Failure
10% x Failure
5% x Failure

____ x ____
____ x ____
____ x ____
6) Ab Bench
Ab Bench
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____