Advanced Workout, Workout, Workout Program, Chest, Back, Arms, Legs, Delts

Week 345 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) Flat Smith Machine 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) Incline Cambered Barbell Press	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 2 HEAVY 35 min DATE	Back:	1) Seated Cable Rows with o--+--o Handle	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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Bent Over Barbell Rows	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 ____
	SUPER SET 3 & 4	3) Close Grip Smith Machine Upright Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Hyper-Extensions	50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 3 LIGHT 35 min DATE	Arms: SUPER SET 1 & 2	1) Cable Skull Crushers	10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing EZ Bar Curls	10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Push Ups (Hands Close)	0 x Failure 0x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Dumbbell Curl Over Incline Bench	50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 4 MED/HEAVY 30 min DATE	Legs	1) Barbell Squats	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 ____	Copyright © TheTrainingStationInc.com
Day 5 MEDIUM 30 min DATE	Delts:	1) Cable Side Raises	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 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Lateral Throw	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____