Week 60     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) Incline Smith Machine Press

Incline Bench Press on Smith 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) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Barbell

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

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

Day 2
HEAVY

35-40 min

DATE

Back:

1) 3/4 Deadlifts
from bottom of squat/power rack

3/4 Deadlift

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 ____

or 1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

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 3
LIGHT

10-15 min
DATE

Arms:

SUPER
SET

1 & 2

1) Dumbbell Crossface
Lying Dumbbell Crossface

20% x 100

____ x ____

2) Dumbbell Curls
over incline bench
Standing Dumbbell Preacher Curl

20% x 100

____ x ____
 
SUPER
SET

3 & 4
3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
4) Hanging Knee Raises Hanging Knee Raises
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
Day 4
MEDIUM

35-40 min DATE

Legs:

SUPER
SET

2 & 3

1) Barbell Squats

Free Weight SquatSquat Rack

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) Sissy Squats

Sissy Squats

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
   
3) Free Standing Calf Raises
Standing Calf Raise

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
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Day 5
MEDIUM

30 min

DATE

Delts:

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

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) Lying Barbell Front Raises
Barbell Front Raise on Incline

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Reverse Pec Deck
Reverse Pec Deck

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

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