Week 70  - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

1) Close Grip Smith Machine Press
(hands about 12 inches apart)

Close Grip Bench on Smith Machine

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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Chest:

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

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) Pec Deck

Pec Deck/Butterfly Machine

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

1) Seated Rear Smith Machine Press
Behind the Neck Press on Smith 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
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise

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

Back:

SUPER
SET
1 & 2

2) Standing EZ Bar Curls
= 20 lbs.
Barbell Curl

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

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Advanced Workout
Copyright ©
TheTrainingStationInc.com

 
Biceps:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

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 ____

2) Pulldowns
with smallest V-shaped handle
Front Lat Pulldown

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:

1) Smith Machine Squats
Squats on Smith Machine

20% x Failure

____ x ____

2) Leg Curls

Leg Curl

20% x Failure

____ x ____
   
3) Leg Extensions
Leg Extension
20% x Failure
____ x ____
4) Universal Machine Calf Raises
Universal Machine Calf Raises
20% x Failure
____ x ____
 
SUPER
SET
5 & 6
5) Hanging Leg Raises
Hanging Leg Raises

0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
6) Ab Roller
Ab Roller

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