Week 100 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Incline Barbell Press
(in squat/power rack)
Incline Barbell 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) Cable Crossovers
Cable Crossover
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

3) Seated Smith Machine Press (Behind the Neck)
Behind the Neck Press on Smith Machine

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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Wide Grip Smith Machine Upright Rows
Wide 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 ____
 

Triceps:

5) Skull Crushers
(with EZ curl bar )
= 20lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

35% x Failure

Goal 50-100
____ x ____

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
Day 2

Back:

1) Deadlifts

Deadlift

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Go up until you can't do 5 FULL STRICT reps, then you are done.
 

Biceps:

2) Preacher Curls
(with EZ curl bar)
= 20lbs
Preacher Curl

35% x Failure

Goal 50-100
____ x ____

3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
____
____
____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs

Hack Squat

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) Stiff Leg Deadlifts

Stiff Leg Deadlift

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) Seated Calf Raises
Seated Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com