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

4-5 Day Advanced Workout Heavy & Light 100% = 1 Rep Max Medium & Med/Heavy 100% = 2 Rep Max Week 11

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

Day 1
HEAVY

35-40 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
80% x 1-2
100% x Failure
95% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure

____ x ____
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Day 2 LIGHT 20-25 min DATE	Back: SUPER SET 1 & 2	1) Pulldowns w/V shaped handle	20% x 100 10% x 100	____ x ____ ____ x ____	2) Seated Cable Rows w/straight handle overhand grip	20% x 100 10% x 100	____ x ____ ____ x ____
		4) Barbell Shrugs	10% x 100	____ x ____	4) Hyper-Extensions	0 x Failure	0 x ____

Day 3 MEDIUM 35 min DATE	Arms: SUPER SET 1 & 2	1) Underhand Pushdowns Palms up w/cloth or chain handle	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) Dumbbell Preacher Curl One arm at a time	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 ____
		3) Rope Hammer Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 4 MEDIUM 30-35 min DATE	Legs:	1) Barbell Squats w/Safety Squat Beeper	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 ____	SUPER SET 2 & 3
					2) Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
MEDIUM

25-30 min
DATE

Delts:

1) Wide Grip Smith Machine
Upright Rows
Smith Machine 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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____ SUPER SET --->
____ x ____ After warm ups
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2) One Arm Cable Side Raises

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

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