Week 158   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:

SUPER SET
2 & 3

1) Flat Universal Machine Press

Flat Bench 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) Cable Crossovers
Cable Crossover

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

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

3) 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
MED/HEAVY

35 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
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) Rack Pulls

Rack Pull

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 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Cable Kickbacks
(Palm up)

Underhand Cable Tricep KickbacksSingle handle

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 Crossover Curls

Cable Crossover Curl

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 ____

   

3) Forearm Wrist Roller
Forearm Roller

15lbs x Failure
10lbs x Failure
  5lbs x Failure
____ x ____
____ x ____
____ x ____
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Day 4
HEAVY

40 min
DATE

Legs:

SUPER SET
1 & 2

1) "Bodysmith" Leg Press

Leg Press

Go up until you can't do 2

 5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

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

2) Universal Machine Calf Raises

Universal Machine Calf Raises

Go up until you can't do 2

 5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

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

Day 5
LIGHT

20-25 min
DATE

Delts:

SUPER SET
1, 2, 3 & 4

1) Dumbbell Side Raises

Dumbbell Side Raise

20% x 100
10% x 100

____ x ____
____ x ____

2) Barbell Front Raises
Barbell Front Raise

20% x 100
10% x 100

____ x ____
____ x ____

   
3) Reverse Pec Deck
Reverse Pec Deck
20% x 100
10% x 100
____ x ____
____ x ____

4) Crunches

Ab Crunches

0 x Failure
0 x Failure
____
____