Week 187 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) "Futron" Incline Barbell Press
Incline Bench Press
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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 ____
TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
Delts:
2) Seated Dumbbell Press
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 ____
3) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise      Dumbbell Front Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____    ____
____ x ____    ____
____ x ____    ____
____ x ____    ____
____ x ____    ____
 
Triceps:
4) Skull Crushers with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Cable Kickbacks (Palm Up)
Underhand Cable Tricep Kickbacks
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
Biceps:
1) Standing Dumbbell Curls
Dumbbell 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 ____
2) Cable Crossover Curls
Cable Crossover Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Back:
3) Close Grip Leverage Rows
(Straps or Hooks OK)
Leverage Machine Rows
Descending Set
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
NO REST
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Shrugs
(NO Straps or Hooks)
Dumbbell Shrug
Descending Set
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
NO REST
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
       
TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
Day 3
Legs:
SUPER SET
 2, 3 & 4
1) Smith Machine Lunges
Lunges on Smith Machine
taller people face other direction back foot all the way back and front foot all the way forward (one leg at a time)
10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Standing Leg Curls
Standing One Leg - Leg Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Smith Machine Calf Raises
Smith Machine Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____