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

Week 221 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 HEAVY 35-40 min DATE	Chest:	1) Barbell Floor Press or Flat Barbell Bench 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 60% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	This is one of the classic max effort movements that's stood the test of time. The floor press is performed by setting the hooks or supports up in a power rack so you can bench press while lying on the floor. Get under the bar with your shoulder blades together and shrugged into your traps. Tuck the elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.
Day 2 LIGHT 30 min DATE	Back:	1) Close Grip Leverage Rows	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 10% x Failure 5% x Failure	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Gaspari's	80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 3 MEDIUM- 25-30 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Smith Machine Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Barbell Curls	10% x 20 20% x 12 40% x 8 60% x 5 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 4 MEDIUM 40-45 min DATE	Legs: SUPER SET 2 & 3	1) Barbell Squats	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) Barbell Front Squats	Use #1 Weight 50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Calf Raises on Universal Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
Day 5 MEDIUM 30 min DATE	Delts: SUPER SET 2 & 3	1) Seated Barbell Front Press	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) One Arm Cable Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Rope Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com