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

Week 47 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 20-25 min DATE	Chest: GIANT SET 1 - 6	1) Incline Barbell Press	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	2) Flat Barbell Press	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	3) Decline Barbell Press	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
Day 1 LIGHT 20-25 min DATE	Chest: GIANT SET 1 - 6	4) Incline Dumbbell Flyes	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	5) Flat Dumbbell Flyes	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	6) Decline Dumbbell Flyes	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
		7) Gasparis	50% x Failure 40% x Failure 30% x Failure	____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 2 MEDIUM 25 min DATE	Back: SUPER SET 2, 3 & 4	1) Pulldowns with shaped 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 ____	2) Wide Grip Leverage Rows (top handles)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Smith Machine Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Lower-back Machine	80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MEDIUM 35 min DATE	Arms: SUPER SET 1 & 2	1) Seated Overhead Extensions with Super EZ curl bar =25lbs	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) Standing 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 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4 with same dumbbell	3) Dumbbell Kickbacks	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Dumbbell Concentration Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4
MEDIUM

25 min DATE

Legs:

SUPER SET
1 & 2

1) Smith Machine Squats

Squats on Smith Machine

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) One Legged - Leg Press
Single Leg - 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 ____

Day 5
HEAVY

25-30 min
DATE

Delts:

1) Seated Smith Machine Press (behind the head)
Behind the Neck Press on Smith Machine

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 ____