Advanced Workout - TheTrainingStationInc.

Week 2 4 or 5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max

Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1 LIGHT 15 min DATE	Chest: GIANT SET All 6 exercises 1, 2, 3, 4, 5 & 6	1) Incline Dumbbell Press	40% x Failure 20% x Failure	____ x ____ ____ x ____	2) Flat Smith Machine Press	40% x Failure 20% x Failure	____ x ____ ____ x ____
		3) Decline Barbell Press	40% x Failure 20% x Failure	____ x ____ ____ x ____	4) Incline Dumbbell Flyes	40% x Failure 20% x Failure	____ x ____ ____ x ____
		5) Flat Dumbbell Flyes	40% x Failure 20% x Failure	____ x ____ ____ x ____	6) Pec Deck	40% x Failure 20% x Failure	____ x ____ ____ x ____
	(optional)	7) Cable Crossovers	40% x Failure 20% x Failure	____ x ____ ____ x ____

Day 2 MEDIUM 40 min DATE	Back:	1) Pulldowns w/big V handle	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) Dumbbell Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Pull Ups w/little V handle	0 x Failure ____ 0 x Failure ____ 0 x Failure ____
	Super Set 4 & 5	4) Universal Machine Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	5) Hyper-extensions	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____ 0 x ____	Copyright © TheTrainingStationInc.com

Day 3 MEDIUM 25-30 min DATE	Arms: Super Set 1 & 2	1) Pushdowns on Pulldown 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Dumbbell Curls no back support	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 ____
	Super Set 3 & 4	3) Dumbbell Crossface	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Dumbbell Curl on Inline Bench	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
	Forearms:	5) Barbell Reverse Curls		40% x Failure	____ x ____

Day 4 MEDIUM 25-30 min DATE	Legs:	1) Hack Squats	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 ____	Super Set 2 & 3
					2) One Leg - Leg Press	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Universal Machine Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Barbell Press (behind the neck)
Behind The Neck Barbell 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

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100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure

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75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure

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