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

Week 220 4-5 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 MEDIUM 25-30 min DATE	Chest:	1) Incline Dumbbell Press	2) Push-Ups	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____

Day 2 HEAVY 35-40 min DATE	Back:	1) 3/4 Deadlifts on Smith Machine Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.	Advanced Workout Copyright © TheTrainingStationInc.com

Day 3 LIGHT 15-20 min DATE	Arms: SUPER SET 1, 2, 3 & 4	1) Seated Overhead Extensions with Straight Barbell	2) Preacher Curls with Straight Barbell
		3) Rope Hammer Curls	4) Double Crunches	0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____

Day 4 MED/HEAVY 30-35 min DATE	Legs: SUPER SET 1 & 2 starting at 80%	1) Vertical Leg Press Sled = 0 lbs.	2) Calf Raises on Vertical Leg Press	80% x Failure ____ x ____ 70% x Failure ____ x ____ 60% x Failure ____ x ____ 50% x Failure ____ x ____ 40% x Failure ____ x ____ 30% x Failure ____ x ____

Day 5 MEDIUM 20-25 min DATE	Delts: SUPER SET 1 & 2 with same weight	1) Barbell Front Raises	2) Wide Grip Barbell Upright Rows