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

Week 212 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 15 min DATE	Chest:	1) Incline Dumbbell Press	20% x 50 15% x 75 10% x 100	____ x ____ ____ x ____ ____ x ____	2) Jacknives on Ball	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____

Day 2 MEDIUM 30 min DATE	Back:	1) Close Grip Leverage Rows	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) Gravitron Military Pull Ups Percentage of Bodyweight	50% x Failure 50% x Failure 50% x Failure 50% x Failure 50% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Barbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3 MED/HEAVY 20-25 min DATE	Arms: SUPER SET 1 & 2	1) Cable Kickbacks (Underhand Grip)	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 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Curls Over Incline	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 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 MEDIUM+ 35 min DATE	Legs: SUPER SET 1 & 2 after heavy set	1) "Bodysmith" Leg Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 100% x Failure 80% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 60% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Calf Raises	100% x Failure 100% x Failure 100% x Failure 80% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 60% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5 HEAVY 30 min DATE	Delts:	1) Wide Grip Smith Machine Upright Rows	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 ____	Advanced Workout Copyright © TheTrainingStationInc.com