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

Week 360 100% = 1 Rep Max

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

Day 1 DATE	Chest:	1) Flat Barbell Press	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com

Day 2 DATE	Back: SUPER SET 1 & 2	1) T-Bar Rows	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____	DB Shrugs	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____

Day 3 DATE	Arms: SUPER SET 1 & 2 with Same Weight	1) Standing Barbell Curls	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____	2) Skull Crushers with Straight Barbell	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____

Day 4 DATE	Legs: SUPER SET 1 & 2	1) Leg Curls	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____	2) Leg Extensions	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____

Day 5 DATE	Delts: SUPER SET 1 & 2 with Same Weight	1) Dumbbell Side Raises	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____	2) Dumbbell Rear Raises	10% x Failure 20% x Failure 30% x Failure 40% x Failure 50% 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 ____ ____ x ____