Day 1 |
|
1) Pushdowns with EZ Curl Handle
on Pulldown Machine
 
NO REST
GO UP UNTIL YOU CAN'T DO 5 REPS |
5% x 5
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
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5?
90% x 5? |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
2) Dumbbell Crossface
|
20% x Failure |
____ x ____ |
| |
|
3) Seated Dumbbell Press
|
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) Cable Side Raises
 |
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
| |
|
5) Incline Dumbbell Flyes
|
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 |
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
Advanced Workout
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TheTrainingStationInc.com
|
| |
Day 2 |
Biceps:
|
1) Standing Dumbbell Curls
NO REST
GO UP UNTIL YOU CAN'T DO 5 REPS
|
5% x 5
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
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5?
90% x 5? |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
2) Dumbbell Concentration Curls
|
20% x Failure |
____ x ____ |
| |
Back:
SUPER SET
3 & 4 |
3) Pulldowns
with smallest V-shaped handle
|
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 |
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
4) Good Morning
|
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 |
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
| |
Day 3 |
|
1) Leg Extensions
Last 2 sets are Optional
|
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 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
2) Stiff Leg Deadlifts
Last 2 sets are Optional
|
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 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |