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

Week 25 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
MED/HEAVY

30-35 min
DATE

Chest:

1) Flat Barbell Press
Flat Bench Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure

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

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

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

Advanced Workout
Copyright ©
TheTrainingStationInc.com

Day 2
HEAVY

min
DATE

Back:

1) 3/4 Deadlifts

Start with bar sitting on the bottom of the squat/power rack.

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 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?

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

Important:
Don't do more than one rep on the 100% set.

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight, then you're done.

If you miss the 100% decrease the weight 5% and try again, repeat until you get 2 reps, then you're done.

Day 3 LIGHT 35-40 min DATE	Arms: SUPER SET 1, 2, 3 & 4	1) Close Grip Barbell Press	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	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Incline Dumbbell Curls	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	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Bench Dips	0 x 20 0 x 15 0 x 10 0 x 5 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Cable Curls on Cable Crossover with EZ curl 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	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 MEDIUM 25 min DATE	Legs: SUPER SET 1, 2 & 3 starting with set #7	1) Vertical Leg Press Sled = 0 lbs.	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 ____ Start SUPER SET ____ x ____ ____ x ____ ____ x ____	2) Calf Raises on Vertical Leg Press	Use Leg Press Weights	____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Universal Machine Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
MEDIUM

30 min
DATE

Delts:

1) Seated Barbell Press
behind the head
Behind the Neck Barbell 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
10% x Failure

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

SUPER SET
with last 6 sets of #1

2) One Arm Cable Side Raise

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

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