Week 283   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

30 min
DATE

Chest:

1) Incline Smith Machine Press

2) Dips

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Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Underhand Bent Over Barbell Rows

2) Straight Arm Pulldowns

Straight Arm Pulldowns

 

3) Barbell Shrugs

4) Hyper-Extensions

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Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle

2) Standing Barbell Curls

Day 4
HEAVY

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

2) Seated Calf Raises

Day 5
LIGHT

25 min
DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Sit Ups on Sland Board

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