Week 203    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:

SUPER SET
 1 & 2

1) Decline Barbell Press

Decline Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Day 2
MED/HEAVY

30-35 min
DATE

Back:

1) 3/4 Deadlifts
(off bottom of squat rack)

3/4 Deadlift

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Day 3
MED/HEAVY

20-25 min
DATE

Arms:

SUPER SET
 1 & 2 with same weight

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

 

Day 4
HEAVY

25-30 min
DATE

Legs:

1) Leg Press (Sled = 75)

Leg Press

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.

 

Day 5
LIGHT

10-15 min

DATE

Delts:

1) Barbell Front Raises
Barbell Front Raise

2) Dumbbell Side Raises

Dumbbell Side Raise

   
3) Seated Dumbbell Press
Seated Dumbbell Press

4) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift

0 x 100        ____ x ____