Week 204    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
Incline Bench Press on Smith Machine

2) Dips or Bench Dips
DipsBench Dip

0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
 

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
 1 & 2

1) Seated Cable Rows
with smallest V-shaped handle

Seated Cable Row

2) Dumbbell Rows

Dumbbell Rows

 
   
ORDER >
                                        1          3                                          2          4

Day 3
HEAVY

15-20 min
DATE

Arms:

1) Pushdows

Tricep Pushdown

WITH NO REST - Go up until you can't do 3 reps

See exercise order above

2) Cable Curls with EZ Curl Bar

Standing Cable Curl

WITH NO REST - Go up until you can't do 3 reps

See exercise order above

 

Day 4
LIGHT

15-20 min
DATE

Legs:

1) Leg Extensions
Leg Extension


2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   
3) Free Standing Calf Raises
Standing Calf Raise
 0 x 100           0 x  ____

4) Torso Track
Torso Track

 0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
 

Day 5
MEDIUM

20-25 min

DATE

Delts:

SUPER SET
 1 & 2

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row