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

Week 133 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

25 min

DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____

90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

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

Advanced Workout
Copyright ©
TheTrainingStationInc .com

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns
with handle

Front Lat Pulldown

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) Pull Ups

Pull Ups

0 x Failure
0 x Failure
0 x Failure

____ x ____
____ x ____
____ x ____

3) Dumbbell Shrugs

100% x Failure
80% x Failure
60% x Failure

____ x ____
____ x ____
____ x ____

4) Lower-Back Machine

80% x 15-20
80% x 15-20
80% x 15-20

____ x ____
____ x ____
____ x ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Pulldown Machine

Tricep Pushdown

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) Cable Curls on Seated Row Machine

Standing Cable Curl

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

3) Cable Kickbacks (Palm up)
Underhand Cable Tricep Kickbacks

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

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

4) Cable Crossover Curls

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

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

Day 4
HEAVY

35-40 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

SETS OF 2 UNTIL YOU CAN'T DO 2

5% x 2
10% x 2
15% x 2
20% x 2
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

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

2) Hack Squats
Sled = 0 lbs.

Hack Squat

SETS OF 2 UNTIL YOU CAN'T DO 2

5% x 2
10% x 2
15% x 2
20% x 2
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

Day 5
LIGHT

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Side Dumbbell Raises

Seated Dumbbell Side Raises

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
5% x Failure

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

2) Seated Dumbbell Press

Seated Dumbbell Press

Use #1 Weights

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