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

Week 42 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 LIGHT 15-20 min DATE	Chest: GIANT SET NO REST 1 - 8	1) Incline Barbell Press (Blue & White)	25% x Failure	____ x ____	2) Flat Dumbbell Flyes	25% x Failure	____ x ____
		3) Decline Barbell Press	25% x Failure	____ x ____	4) Incline Dumbbell Flyes	25% x Failure	____ x ____
		5) Dips	0 x Failure	____ x ____	6) Pec deck	25% x Failure	____ x ____
		7) Push-ups	0 x Failure	____ x ____	8) Cable Crossovers	25% x Failure	____ x ____
		9) Ab Machine	50% x Failure 50% x Failure 50% x Failure	____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 2
MED/HEAVY

35-40 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with

shaped handle

Seated Cable Row

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
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Rack Pulls
(starting just above the knee)

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
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3 MEDIUM 30 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Dumbbell 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Cable Kickbacks (under hand)	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Cable Crossover Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4
MEDIUM

25-30 min DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

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) Free Standing Calf Raises

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Barbell Press
(In squat/power rack)

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

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

90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure

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