Week 303 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) Low Incline Barbell Press

Low Incline Barbell Press

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Day 2
MEDIUM

25 min
DATE

Back:

SUPER SET
2 & 3

1) Seated Cable Rows
with V-Shaped Handle

2) Dumbbell Shrugs

3) Hyper-Extensions
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

2) Standing Barbell Curls

 

3) Pushdowns with Rope Handle


4) Standing Cross Body Dumbbell Curls


Day 4
HEAVY+

40 min
DATE

Legs:

SUPER SET
1 & 2

 

1) Leg Press


2) Calf Raises on Leg Press

Day 5
LIGHT

25 min
DATE

Delts:
SUPER SET
1 & 2 with #1 weights

1) Barbell Front Raises


2) Wide Grip Barbell Upright Rows


 
3) Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Hanging Knee Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____