Week 208    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 min
DATE

Chest:

1) Flat Barbell Press
(OPTIONAL - with 25 lb. Chains)

Flat 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) Gravitron Assisted Dips
Gravitron Dips
Percentage of bodyweight

90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure

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

Day 2
MEDIUM

20-25 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with Handle

Front Lat Pulldown

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 Pullovers

Barbell Pullover

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 3
MEDIUM

30 min
DATE

Arms:

1) Gravitron Assisted Dips
Gravitron Dips

If 10% jumps are too much
do 5% instead.

20% x 10
30% x 10
40% x 10
50% x 10?
60% x 10?
70% x 10?
80% x 10?
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure

____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Gravitron Chin Ups
(Underhand Grip)
Gravitron Chin up

If 10% jumps are too much
do 5% instead.

20% x 10
30% x 10
40% x 10
50% x 10?
60% x 10?
70% x 10?
80% x 10?
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure

____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 4
HEAVY

35-40 min
DATE

Legs:

1) "Bodysmith" Hack Squats

Bodysmith Hack Squats

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 ____

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Day 5
LIGHT

30 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Universal Machine Press
(Facing out - no back support)

Seated Press on Universal Machine

10% x 20
20% x 15
30% x 10
40% x 5
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 ____

2) Standing Dumbbell Side Raises

Dumbbell Side Raise

25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   

3) Crunches

Ab Crunches

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