Week 68 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Universal Machine Press
facing in - with lower-back support
Seated Machine 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
 

Triceps:

Chest:

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

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

1) "Futron" Incline Barbell Press
Incline Bench Press

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

Day 2

Back:

Biceps:

1) Dumbbell Rows

Dumbbell Rows

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) Preacher Curls
with EZ curl bar

Preacher Curl
= 20 lbs.

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

SUPER
SET
3 & 4

2) Barbell Shrugs
Barbell Shrug

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

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

4) Hyper-Extensions
Hyper-Extension

35lbs x Failure
25lbs x Failure
10lbs x Failure
 5 lbs x Failure
 0 lbs x Failure
35 x ____
25 x ____
10 x ____
  5 x ____
  0 x ____
 
SUPER
SET
5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure 		____
____
____

6) Crunches
Ab Crunches

0 x Failure
0 x Failure
0 x Failure
____
____
____

Day 3

Legs:

SUPER
SET
2 & 3

1) Vertical Leg Press
Vertical Leg 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____

2) Barbell Lunges
Lunges with Barbell

20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
 ____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Seated Calf Raises
Seated Calf Raise
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com