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

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) Dips or Bench Dips

DipsBench Dip

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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

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) Dumbbell Rows

Dumbbell Rows

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 ____
 
   
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

10% x 3
25% x 3
30% x 3
35% x 3
40% x 3
45% x 3
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
90% x 3?
95% x 3?
100% x 3?

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

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

10% x 3
25% x 3
30% x 3
35% x 3
40% x 3
45% x 3
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
90% x 3?
95% x 3?
100% x 3?

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

Day 4
LIGHT

15-20 min
DATE

Legs:

1) Leg Extensions
Leg Extension

20% x 100

____ x ____

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

20% x 100 ____ x ____
   
3) Free Standing Calf Raises
Standing Calf Raise
 0 x 100 ____ x ____

4) Torso Track
Torso Track

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

Day 5
MEDIUM

20-25 min

DATE

Delts:

SUPER SET
 1 & 2

1) Seated Dumbbell Press

Seated Dumbbell Press

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) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

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 ____