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

Week 4 4 or 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
MED/HEAVY

25-30 min
DATE

Chest:

1) Incline Dumbbell Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____

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 ____

Day 2
MED/HEAVY

30 min
DATE

Back:

Super Set 2 & 3

1) Wide Grip Leverage Rows (top handles)

Leverage Row Machine

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Smith Machine Shrugs
Shrugs on Smith Machine

80 x Failure
60 x Failure
40 x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____

3) Ab/back Machine
Lower-back Machine

80% x 15
80% x 15
80% x 15
80% x 15

____ x 15
____ x 15
____ x 15
____ x 15

Day 3 HEAVY 30 min DATE	Arms: Super Set 1 & 2	1) Close Grip Smith Machine Press	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 65% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Dumbbell Curls	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 65% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	optional	3) Pushdowns w/rope handle	25% x Failure	____ x ____	4) One Arm Cable Curls	25% x Failure	____ x ____

Day 4 LIGHT 30 min DATE	Legs:	Super Set 1 & 2 then add #3 after the warm up sets
Day 4 LIGHT 30 min DATE	Legs:	1) Leg Curls	10% x 20 20% x 15 40% x 10 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure	____ x 20 ____ x 15 ____ x 10 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Leg Press Sled = 75 lbs	10% x 20 20% x 15 40% x 10 50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x 20 ____ x 15 ____ x 10 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Calf Raises on Leg Press	use leg press weights ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		4) Leg Extensions	50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 5
MED/HEAVY

25-30 min

DATE

Delts:

1) Seated Universal Machine Press
(Facing away - no back support)
Seated Press on Universal Machine

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
10% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) One Arm Cable Side Raise
One Arm Cable Side Raises

60% x Failure
40% x Failure
20% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____