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

Week 81 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

25-30 min
DATE

Chest:

1) Low Incline Smith Press
Low Incline Bench Press on Smith Machine

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

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

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 ____

Advanced Workout
Copyright ©

Day 2 LIGHT 20-25 min DATE	Back:	1) Pulldowns with smallest V-shaped handle	20% x 100	____ x ____	2) Straight Arm Pulldowns with straight handle	20% x 100	____ x ____
		3) Barbell Shrugs	10% x 100	____ x ____	4) Gaspari's	50% x Failure 40% x Failure	____ x ____ ____ x ____
		5) Seated Stick Twist lean forward & turn touch elbow to middle thigh	0 x Failure 0 x Failure	____ ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 3
MEDIUM

20-25 min
DATE

Arms:

SUPER
SET
1 & 2

1) Underhand Pushdowns
with chain or cloth 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) High Incline Dumbbell Curls

High Incline Dumbbell 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 ____

SUPER
SET
3 & 4

3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

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

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

4) Barbell Wrist Curls
Forearm Curl

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

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

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Leg Curls (Blue & White)

Leg Curl

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) Leg Extensions (Blue & White)

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 min DATE

Delts:

1) Alternating Dumbbell Side Raises & Dumbbell Front 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
10% x Failure
5% x Failure

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