Week 176   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
HEAVY

30-35 min
DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press 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

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

90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure

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

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Day 2
LIGHT

25 min

DATE

Back:

SUPER SET
 1 & 2

1) Seated Cable Rows
with V-Shaped Handle
Seated Cable Row

20% x 100
15% x 100
10% x 100

____ x ____
____ x ____
____ x ____

2) Hyper-Extensions

Hyper-Extension

 0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____
 
SUPER SET
 3 & 4
3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure		 ____
____
____
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure
0 x Failure
0 x Failure		 ____
____
____

Day 3
MED/HEAVY

35 min

DATE

Arms:

SUPER SET
 1 & 2

1) Skull Crushers with EZ Curl Bar

= 20 lbs.

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) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

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 ____

   
3) Barbell Reverse Curls
Revese Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Advanced Workout
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TheTrainingStationInc.com

Day 4
MEDIUM

25 min

DATE

Legs:

SUPER SET
 1 & 2
starting at 100% with #1 weights

1) One Leg - Leg Press

Single Leg - 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
20% x Failure

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

 

 

2) Calf Raises on Leg Press
Calf Raise on Leg Press

 

 

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

 

 

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

Day 5
MEDIUM

25 min

DATE

Delts:

1) Standing Front Barbell Press

Standing Barbell 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
20% x Failure

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

2) Wide Grip Smith Upright Rows

Wide Grip Upright Row on Smith Machine

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

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