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

Week 359 100% = 1 Rep Max

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

Day 1 DATE	Chest:	1) Incline Smith Machine Press	5% x 20 10% x 18 20% x 16 30% x 14 40% x 12 50% x 10 60% x 8 70% x 6 80% x 4 90% x 2	____ x 20 ____ x 18 ____ x 16 ____ x 14 ____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2	Continued	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 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 DATE	Back:	1) Deadlifts	5% x 20 10% x 18 20% x 16 30% x 14 40% x 12 50% x 10 60% x 8 70% x 6 80% x 4 90% x 2	____ x 20 ____ x 18 ____ x 16 ____ x 14 ____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2	Continued	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 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 DATE	Arms:	1) Standing EZ Curls	5% x 20 10% x 18 20% x 16 30% x 14 40% x 12 50% x 10 60% x 8 70% x 6 80% x 4 90% 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 10% x Failure	____ x 20 ____ x 18 ____ x 16 ____ x 14 ____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Close Grip Barbell Press	5% x 20 10% x 18 20% x 16 30% x 14 40% x 12 50% x 10 60% x 8 70% x 6 80% x 4 90% 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 10% x Failure	____ x 20 ____ x 18 ____ x 16 ____ x 14 ____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 DATE	Legs:	1) Smith Machine Squats	5% x 20 10% x 18 20% x 16 30% x 14 40% x 12 50% x 10 60% x 8 70% x 6 80% x 4 90% x 2	____ x 20 ____ x 18 ____ x 16 ____ x 14 ____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2	Continued	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 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5 DATE	Delts:	1) Seated Front Smith Press	5% x 20 10% x 18 20% x 16 30% x 14 40% x 12 50% x 10 60% x 8 70% x 6 80% x 4 90% x 2	____ x 20 ____ x 18 ____ x 16 ____ x 14 ____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2	Continued	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 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____