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

Week 198 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 min DATE	Chest:	1) Incline Dumbbell Flyes	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) Flat Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 MEDIUM 30-35 min DATE	Back: SUPER SET 2, 3 & 4	1) Pulldowns	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) Pull Ups with V-Shaped Handle	0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Barbell Shrugs	80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Lower-Back Machine	80% x 15-20 80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 30-35 min DATE	Arms: SUPER SET 1 & 2	1) Close Grip Barbell 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) Preacher Curls with Straight Barbell	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 ____
		3) Forearm Wrist Roller	15lbs x Failure 10lbs x Failure 5lbs x Failure	____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 4 HEAVY 35 min DATE	Legs:	1) Hack Squats Sled = 0 lbs.	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 ____ ____ 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 5 LIGHT 15 min DATE	Delts:	1) Seated Dumbbell Side Raises	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Gaspari's	50% x Failure 40% x Failure 30% x Failure	____ x ____ ____ x ____ ____ x ____