Week 327 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
LIGHT
25 min DATE
Chest:
1) Incline Smith Machine Press

2) 6 Inch Leg Lifts

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 2
MEDIUM
35 min
DATE

Back

SUPER SET
2, 3 & 4
1 Pulldowns
with Handle
2) Pulldonws
with Smallest V-Shaped Handle
   
3) Barbell Shrugs
4) Hyper-Extensions
 0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
MED/HEAVY
30 min
DATE
Arms:

SUPER SET
1 & 2 with same weights
1) Skull Crushers with Straight Barbell

2) Standing Barbell Curls

Day 4
MEDIUM+
35 min
DATE

Legs

SUPER SET
1 & 2 with same weights
1) Leg Press

2) Calf Raises on Leg Press

Day 5
HEAVY
35 min
DATE

Delts:
1) Seated Front Barbell Press

2) Lying Barbell Front Raises