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

Week 364 100% = 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 100 15% x 90 20% x 80 25% x 70 30% x 60 35% x 50 40% x 40 45% x 30 50% x 20 55% x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Waist Twist	0 x 100	____ x ____

Day 2 DATE	Back:	1) Seated Cable Row with V Shaped Handle	10% x 100 15% x 90 20% x 80 25% x 70 30% x 60 35% x 50 40% x 40 45% x 30 50% x 20 55% x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Shrugs	20% x 100	____ x ____

Day 3 DATE	Arms:	1) Cable Curls with Straight Handle	10% x 100 15% x 90 20% x 80 25% x 70 30% x 60 35% x 50 40% x 40 45% x 30 50% x 20 55% x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Pushdowns with Straight Handle	10% x 100 15% x 90 20% x 80 25% x 70 30% x 60 35% x 50 40% x 40 45% x 30 50% x 20 55% x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 DATE	Legs:	1) Leg Press	10% x 100 15% x 90 20% x 80 25% x 70 30% x 60 35% x 50 40% x 40 45% x 30 50% x 20 55% x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Calf Raises on Leg Press	55% x 100	____ x ____

Day 5 DATE	Delts:	1) Wide Grip Cable Upright Rows with Straight Handle	10% x 100 15% x 90 20% x 80 25% x 70 30% x 60 35% x 50 40% x 40 45% x 30 50% x 20 55% x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com