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

Week 34 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

30 min
DATE

Arms:

1) Close Grip Barbell Press
(shoulder width)

Close Grip 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

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2) Standing Cable Curls
(on seated row machine)
with EZ curl handle

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

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Day 2 LIGHT 15 min DATE	Legs:	1) Leg Press (sled=75)	20% x 100	____ x ____	2) Leg Curls	20% x 100	____ x ____	5) Double Crunches 3 sets to failure	____ ____ ____
		3) FW Leg Extensions	20% x 100	____ x ____	4) Calf Raises on the Leg Press	20% x 100	____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 3
MED/HEAVY

25-30 min

DATE

Back:

1) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows

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

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____ x 12
____ x 8
____ x 5
____ x 2
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70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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Day 4 MEDIUM 30 min DATE	Delts:	1) Dumbbell Front Raises (alternating or together)	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 ____	2) Cable Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Seated Dumbbell Rear Raises	10% x Failure	____ x ____	4) "Pee Wee Herman" Dumbbell Side Raises	10% x Failure	____ x ____

Day 5 MED/HEAVY 20-25 min DATE	Chest:	1) Flat Dumbbell Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____	90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure 30% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		2) Flat Dumbbell Flyes	20% x Failure 10% x Failure	____ x ____ ____ x ____