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

Week 99 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
MEDUIM

30 min
DATE

Chest:

1) Decline Barbell Press

Decline Bench 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) Pec Deck

Pec Deck/Butterfly Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) T-Bar Rows
with Small V-shaped Handle

T-bar Row

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) Pull Ups

0 x Failure
0 x Failure
0 x Failure
0 x Failure

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

3) 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
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

GO UP UNTIL YOU CAN'T DO 5 REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5

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

2) Preacher Curls
with EZ Curl Bar

Preacher Curl

GO UP UNTIL YOU CAN'T DO 5 REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5

Day 4
LIGHT

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Smith Machine Squats
Squats on Smith Machine
GO UP UNTIL YOU CAN'T DO 20 REPS

10% x 20
15% x 20
20% x 20
25% x 20
30% x 20
35% x 20
40% x 20
45% x 20
50% x 20

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

2) "Trotter" Leg Press
Leg Presses
GO UP UNTIL YOU CAN'T DO 20 REPS

10% x 20
15% x 20
20% x 20
25% x 20
30% x 20
35% x 20
40% x 20
45% x 20
50% x 20

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

SUPER SET
3 & 4

3) Free Standing Calf Raises

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

4) Hanging Leg Raises

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

Day 5 MEDIUM 30 min DATE	Delts: SUPER SET 2 & 3	1) Seated Barbell Press (Behind the Head)	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) Barbell Front Raises with Super EZ Curl Bar	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Wide Grip Cable Upright Rows	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