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

Week 286 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 25 min DATE	Chest:	1) Flat Univeral Machine 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 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
Day 2 LIGHT 35 min DATE	Back: SUPER SET 1, 2, 3, 4, 5 & 6	1) Pulldowns	40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____	2) Straight Arm Pulldowns	40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____
		3) Dumbbell Shrugs	40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____	4) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____
		5) Crunches	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____	6) Gaspari's	40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____
Day 3 MEDIUM 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 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) Standing EZ Bar Curls	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) Pushdowns	Descending Set - NO REST 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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Standing Dumbbell Curls	Descending Set - NO REST 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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 4 MEDIUM 30 min DATE	Legs: SUPER SET 1 & 2	1) Dumbbell Step Ups	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) Standing Calf Raises	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 ____
Day 5 MEDIUM 25 min DATE	Delts:	1) Seated Front Smith Machine 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) Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____