Week 335 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
25 min DATE

Chest:

1) Incline Dumbbell Press

2) Upward Cable Crossovers

 
Day 2
HEAVY
35 min
DATE

Back:

1) 3/4 Deadlifts

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Day 3
LIGHT
30 min
DATE
Arms:
SUPER SET
1, 2, 3 & 4 with same weights
1) Skull Crushers with Straight Barbell

2) Barbell Curls
   
3) Barbell Reverse Curls
3) Double Crunches

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 4
MEDIUM
30 min
DATE

Legs

SUPER SET
1 & 2 with same weights

1) Smith Machine Lunges

2) Standing Calf Raises

 
Day 5
MEDIUM
30 min
DATE

Delts:

1) Rear Smith Machine Press

2) Seated Dumbbell Rear Raises