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

Week 217 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 25 min DATE	Chest:	1) Flat Dumbbell Flyes	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	____ x 20 ____ x 15 ____ x 10 ____ x 5 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Side Planks/Hold	0 x Failure 0 x Failure 0 x Failure	____ x ____ secs ____ x ____ secs ____ x ____ secs
Day 2 MEDIUM 30-35 min DATE	Back:	1) Parallel Grip Pulldowns with 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) "Gravitron" Military Pull Ups Percentage of Bodyweight	50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Universal 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 MED/HEAVY 30-35 min DATE	Arms: SUPER SET 1 & 2	1) Overhead Cable Extensions with Rope Handle	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) Standing EZ Bar Curls	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 ____
		3) Barbell Reverse Curls	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
Day 4 MEDIUM 30 min DATE	Legs: SUPER SET 1 & 2	1) Universal Machine Leg Extensions	10% x 10 20% x 8 40% x 6 60% x 4 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Leg Curls	10% x 10 20% x 8 40% x 6 60% x 4 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Bulgarian Squats	0 x 10 0 x 10 0 x 10 0 x 10 0 x 10	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Free Standing Calf Raises	0 x 20 0 x 20 0 x 20 0 x 20 0 x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 5 HEAVY 20-25 min DATE	Delts:	1) Seated Front Smith Machine Press (Touch Chest)	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? ?	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Side Raises	10% x 100	____ x ____
Day 5 HEAVY 20-25 min DATE	Delts:	Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.			2) Dumbbell Side Raises	10% x 100	____ x ____