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

Week 7 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 LIGHT 25 min DATE	Chest:	1) Flat Dumbbell Flyes Minimum Rest	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) "Futron" Incline Barbell Press	40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		Advanced Workout Copyright © TheTrainingStationInc.com			3) Cable Crossovers	20% x Failure	____ x ____

Day 2 MEDIUM 40 min DATE	Back:	1) One Arm Seated Cable 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	SUPER SET 2 & 3
Day 2 MEDIUM 40 min DATE	Back:	1) One Arm Seated Cable Rows			2) Pulldowns shaped handle	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Traps:	3) Barbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Good Morning (keep head up)	20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 35 min DATE	Arms: SUPER SET 1 & 2	1) Pushdowns w/Rope (on pulldown machine) Girls use the cable crossover	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Preacher Curls w/straight barbell	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) One Arm Overhead Cable Extensions	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) One Arm Cable Curls	Use same weight as exercise 3	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Forearms:	5. Forearm Wrist Roller	Boys: 10lbs x Failure 5lbs x Failure 0lbs x Failure	10 x ____ 5 x ____ 0 x ____		Girls: 5lbs x Failure 2.5lbs x Failure 0lbs x Failure	5 x ____ 2.5 x ____ 0 x ____

Day 4
MEDIUM
35 min

DATE

Legs:

SUPER
SET
1, 2 & 3

1) Stiff Leg Deadlifts
(keep head up)

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) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

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

3. Free Standing Calf Raises

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

Day 5
HEAVY
30 min

DATE

Delts:

1) Seated Front Smith Machine Press
Seated Smith 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

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

95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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