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

Week 200 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) "Futron" Incline Cambered Barbell Press = 45 lbs.	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) Wide Stance Push Ups	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 HEAVY 25-30 min DATE	Back:	1) One Arm Seated Cable Rows	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 ____	95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 LIGHT 20 min DATE	Arms: SUPER SET 1 & 2	1) Skull Crushers with Straight Barbell	50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Dumbbell Curls	50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Ab Bench	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 4 MEDIUM 35 min DATE	Legs: SUPER SET 2 & 3	1) Smith Machine Squats	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) Single Leg - Leg Extensions	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Calf Raises on Smith Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 5 MED/HEAVY 25 min DATE	Delts:	1) Seated Universal Machine Press	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) "Pee Wee" Dumbbell Side Raises	10% x Failure	____ x ____