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

Week 50 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
MED/HEAVY

30-35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench 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
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2) Decline Cambered Barbell Press

Decline Bench Press with Cambered Bar

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

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Day 2
HEAVY

30-35 min
DATE

Back:

1) Seated Cable Rows
with shaped handle

10% x 18
20% x 16
30% x 14
40% x 12
50% x 10
60% x 8
70% x 6
80% x 4
90% x 2
100% x 1 or Failure

If you think you can go heavier, then do.

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2) Rack Pulls
(from just above the knee)

(If you don't want to do Rack Pulls, then go back down on #1)

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 1 or Failure

If you think you can go heavier, then do.

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Day 3 LIGHT 30 min DATE	Arms: Option 1 SUPER SET 1 & 2	1) Standing Curls with Barbell or EZ Curl Bar Use same weight for #2	10% x 20 20% x 15 30% x 10 40% x 5 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 or 12.5% x 500	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Decline Skull Crushers with Barbell or EZ curl Bar	10% x 20 20% x 15 30% x 10 40% x 5 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 or 12.5% x 500	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Ab/back Machine	80% x Failure 80% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 4 MEDIUM 30-35 min DATE	Legs: SUPER SET 2 & 3	1) "Bodysmith" Leg Press (sled=0)	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) Sissy Squats	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
					3) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5
MED/HEAVY

20-25 min
DATE

Delts:

1) Dumbbell Side Raises

Dumbbell Side Raise

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
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80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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