Week 228    4-5 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
MEDIUM

30 min
DATE

Chest:

1) Incline Smith Machine Press

Incline Bench Press on Smith 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) "Cormax" Flat Bench Press
Handle = 45 lbs.

Cormax Ballistic Bench Press

 50% x 8
50% x 8
50% x 8
50% x 8
50% x 8		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 2
MEDIUM

30 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

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) Gravitron Parallel Grip Pullup
Gravitron Pull up
Percentage of Bodyweight

50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Barbell Shrugs
Barbell Shrug

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

 ____ x ____
____ x ____
____ x ____

4) Good Morning
Good Mornings

50% x Failure
50% x Failure
50% x Failure

 ____ x ____
____ x ____
____ x ____
 

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Preacher Curls
with EZ Curl Bar

Preacher Curl

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 4
HEAVY

30 min
DATE

Legs:

1) Single Leg Press

Single Leg - Leg 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

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

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 

Day 5
LIGHT

15 min
DATE

Delts:

1) Alternating Dumbbell Side Raises & Dumbbell Front Raises
Dumbbell Side Raise Dumbbell Front Raises

10% x 100/each

____ x ____

2) Hanging Knee Lifts

Hanging Knee Raises

0 x Failure
0 x Failure
0 x Failure

 ____ x ____
____ x ____
____ x ____