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

Week 195 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 MEDIUM 25-30 min DATE	Chest:	1) Incline Universal 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 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 HEAVY 30 min DATE	Back:	1) Rack Pulls (Start just above the knees)	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 1? ?	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Important: Don't do more than one rep at 100% If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. When you miss the weight start dropping the weight 5% until you get 5 reps.

Day 3 LIGHT 20-25 min DATE	Arms: SUPER SET 1, 2 & 3 with same weight	1) Seated Overhead Extensions with straight barbell	10% x 20 20% x 20 30% x 20 40% x 20 50% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Barbell Curls	10% x 20 20% x 20 30% x 20 40% x 20 50% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Barbell Reverse Curls	10% x 20 20% x 20 30% x 20 40% x 20 50% x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Sit Ups on Slant Board	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____

Day 4 MEDIUM 25-30 min DATE	Legs: SUPER SET 1 & 2	1) Free Weight Leg Extensions	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 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 ____

Day 5 MEDIUM+ 30 min DATE	Delts: SUPER SET 1 & 2 with same weight	1) Barbell Front Raises	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 100% x Failure 80% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 60% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Wide Grip Barbell Upright Rows Advanced Workout Copyright © TheTrainingStationInc.com	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 100% x Failure 80% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 60% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____