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

Week 40 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

20 min
DATE

Chest

SUPER SET
1 & 2

1) Cable Crossovers

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) Pec Deck
Pec Deck/Butterfly Machine

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 2
HEAVY

20-25 min
DATE

Back:

1) Deadlifts

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

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

1) Seated Cable Rows
with smallest V shaped 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

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

Day 3 LIGHT 15 min DATE	Arms:	1) Close Grip Smith Machine Press	20% x Failure	____ x ____	2) Crunches 1 set to Failure ____	3) Cable Curls on Cable Crossover w/EZ curl handle	20% x Failure	____ x ____	4) Hanging Leg Lifts 1 set to Failure ____
		5) Pushdowns on Cable Crossover w/Rope handle	20% x Failure	____ x ____	6) Ab Bench 80% x Failure ____ x ____	7) Standing Barbell Curls	20% x Failure	____ x ____	8) Hanging Knee Raises 1 set to Failure ____

Day 4 MEDIUM 25 min DATE	Legs: SUPER SET 2 & 3	1) Front Hack Squats (facing in - toes on floor) down to 90 degrees	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) Hack Squats (facing out - feet up high) all the way down	Use #1 weight 10% x Failure 10% x Failure 10% x Failure 10% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		Advanced Workout Copyright © TheTrainingStationInc.com			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: SUPER SET 2 & 3 with #2 weights	1) Standing Dumbbell Side 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Front 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 ____
					3) Wide Grip Barbell Upright Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____