Week 43 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Barbell Press

Decline 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
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 ____

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 

Delts:

2) Seated Presses
on Universal Machine
(facing away with no back support)
Seated Press on Universal 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
10% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

3) Wide Grip Upright Rows
on Universal Machine
(facing the machine)
Universal Machine Upright Rows

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Triceps:

4) Skull Crusher
with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

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 ____

5) One Arm Overhead Cable Ext.
One Arm Tricep Overhead ExtensionSingle handle

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2

Back:
1) Seated Cable Rows
with Little V shaped handle
Seated Cable Row
 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) Dumbbell Shrugs
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
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Standing EZ Bar Curls
with EZ Curl Bar

Barbell Curl

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) One Arm Cable Curls
Single handleCable Curls

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
5 & 6
5) Hyper-Extensions
Hyper-Extension
0 x Failure
0 x Failure
0 x Failure
0 x Failure 		0 x ____
0 x ____
0 x ____
0 x ____
6) Ab Bench
Ab Bench

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

 ____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:

1) Univesal Machine
Leg Extensions

Leg Extensions on Universal 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) Universal Machine Leg Curls
Leg Curls on Universal Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Universal Machine Standing Calf Raises
Universal Machine Calf Raises

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

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com