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

Week 6 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
HEAVY
40 min

DATE

Chest:

1) Flat Barbell 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

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95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

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Day 2 LIGHT 30 min DATE	Back: NO STRAPS OR HOOKS	1) Pulldowns w/chain handle	10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Rows (underhand grip)	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Super Set 3 & 4	3) Close Smith Machine Upright Rows	40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____ 0 x ____

Day 3 MEDIUM 30-35 min DATE	Arms: SUPER SET 1 & 2 with same weight	1) Skull Crushers w/straight bar	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Barbell Curls	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Dumbbell Hammer Curls	80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 4 MEDIUM 30-35 min DATE	Legs:	1) Front Hack Squats Feet low to reduce stress on the back Toes on Floor SUPER SET 2 & 3	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Leg Curl	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Standing Calf Raises on Universal Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
MEDIUM
30 min

DATE

Delts:

1) Wide Grip Barbell Upright Rows

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

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____ x 8
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2) Rope front raises
on Cable Crossover Machine
Cable Front Raises with Rope handle

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

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