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

Week 49 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 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

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 35-40 min DATE	Back: SUPER SET 1 & 2	1) Seated Cable Rows with V shaped handle	5% x 10 10% x 10 15% x 10 20% x 10 25% x 10 30% x 10 35% x 10 40% x 10 45% x 10 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Shrugs	5% x 10 10% x 10 15% x 10 20% x 10 25% x 10 30% x 10 35% x 10 40% x 10 45% x 10 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					Advanced Workout Copyright © TheTrainingStationInc.com

Day 3
HEAVY

35-40 min
DATE

Arms:

NO
SUPER
SET

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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

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

2) Close Grip Smith Machine Press

Close Grip Bench 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
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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

Day 4 LIGHT 25-30 min DATE	Legs: GIANT SET 1, 2 3 & 4	1) Barbell Squats	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	2) Stiff Leg Deadlifts	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
		3) Free Weight Leg Extensions	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	4) Universal Machine Calf Raises	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
	SUPER SET 5 & 6	5) Double Crunches	0 x Failure 0 x Failure	0 x ____ 0 x ____	6) Crunches	0 x Failure 0 x Failure	0 x ____ 0 x ____

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press
(facing in with no back support)
Seated Press on Universal 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 Arm Cable Side Raises
(on Universal Machine)

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

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