Week 8             4 or 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)Advanced WorkoutAdvanced Workout
Day 1
MEDIUM

30 min.
DATE
Chest:
1) Incline Smith Machine Press
SUPER SET 2 & 3
2) Pec Deck
3) Dips
Day 2
HEAVY

35 min.
DATE
Back:
1) Rack Pulls

(start just above knee)

2) Close Grip Leverage Row Machine (lower handles)
 
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3) Seated Cable Rows w/ handle
Day 3
MEDIUM

35 min.
DATE
Arms:

SUPER
SET
1 & 2
1) Dumbbell Crossface

2) Dumbbell Concentration Curls

Use same weight as exercise 1
 
Forearms:

SUPER
SET
3 & 4
3) Barbell Reverse Wrist Curls

palms down
4) Barbell Wrist Curls

Use same weight as exercise 3 palms up
Day 4
HEAVY

40 min.
DATE
Legs:
1) Barbell Hack Squats
2) Leg Extensions
3) Seated Calf Raises
   

New exercises are always awkward.  Do your best and guess light.
If it's too easy and you can safely go heavier, only do 1 and add a set.
Weights for me were comparible to regular deadlifts

Day 5
LIGHT

25 min.

DATE
Delts:
1) Seated Barbell Press (behind the neck)