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

Week 201 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 HEAVY 25-30 min DATE	Chest:	1) Flat Dumbbell Flyes	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 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 LIGHT 20 min DATE	Back: SUPER SET 1 & 2 with same weight	1) Bent Over Barbell Rows (Overhand Grip)	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Close Grip Barbell Upright Rows	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____	4) Sit Ups on Slant Board	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 15-20 min DATE	Arms: SUPER SET 1 & 2	1) Underhand Pushdowns	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) Cable Curls with EZ Curl Handle	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 4 MEDIUM 25-30 min DATE	Legs: SUPER SET 1 & 2	1) Vertical Leg 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5 MEDIUM 30 min DATE	Delts: SUPER SET 2 & 3	1) Rear Smith 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Lying Barbell Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Seated Dumbbell Rear Raises	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