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

Week 246 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 min DATE	Chest:	1) Flat Barbell 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 ____	2) Pec Deck	10% x Failure	____ x ____
Day 2 LIGHT 35 min DATE	Back: SUPER SET 1 & 2	1) T-Bar 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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Shrugs	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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Side Plank/Hold	0 x Failure 0 x Failure 0 x Failure	____ seconds ____ seconds ____ seconds	Advanced Workout Copyright © TheTrainingStationInc.com
Day 3 MED/HEAVY 25-30 min DATE	Arms:	1) Decline Skull Crushers with Straight Barbell	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Preacher Curls with Straight Barbell	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 4 MEDIUM 35-40 min DATE	Legs: SUPER SET 2, 3 & 4	1) Smith Machine Lunges	10% x 10 20% x 8 40% x 6 60% x 4 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Free Weight Leg Extensions	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) 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 25-30 min DATE	Delts:	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) Seated Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____