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

Week 354 100% = 1 Rep Max

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

Day 1 DATE	Chest:	1) Flat Smith Machine Press	20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com

Day 2 DATE	Back:	1) 2 Arm Dumbbell Rows	20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com

Day 3 DATE	Arms: SUPER SET 1 & 2 with same weight	1) Skull Crushers with EZ Curl Bar	20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Curls with EZ Curl Bar	20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 DATE	Legs:	1) Leg Press	20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com

Day 5 DATE	Delts:	1) Standing Dumbbell Front Raises, Side Raises & Rear Raises (Super Set all 3)	20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20 20% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com