Week 140- 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Chest:

1) Seated Arnold Dumbbell Press

Arnold Press

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
30% x Failure
20% x Failure
10% x Failure

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

2) Flat Smith Machine Press
Bar = 20 lbs.

Flat Bench Press on Smith Machine

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
30% x Failure
20% x Failure

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

 

Triceps:

3) Pushdowns with Rope Handle
Tricep Pushdowns

25% x 250
____ x ____
TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
Day 2

Back:

Biceps:

 

1) Seated Cable Rows
with V Shaped Handle

Seated Cable 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
25% x Failure

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

2) Cable Curls with EZ Curl Handle

Cable Curls

10% x 250
____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg Press

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
30% x Failure
20% x Failure

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

 

 

 

2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 

 

 

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

 

 

 

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

 
SUPER SET
3 & 4
3) Ab Machine
Ab Machine
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
4) Gaspari's
Standing Dumbbell Serratus Crunch
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____