Week 325 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 Dumbbell Press

2) Cable Crossovers

 
Day 2
HEAVY
30 min
DATE

Back

1) Deadlifts

GO UP UNTIL YOU CAN'T GET 1 REP THEN BACK DOWN UNTIL YOU GET
10 REPS

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Day 3
LIGHT
25 min
DATE
Arms:

SUPER SET
1, 2, 3 & 4

1) Close Grip Decline Barbell Press
2) Preacher Curls with Straight Barbell
   
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 ____
 
Day 4
MEDIUM
35 min
DATE

Legs

1) Vertical Leg Press

2) Bulgarian Squats

Bulgarian Squats

0 x 10 each leg      ____ x ____
0 x 10 each leg      ____ x ____
0 x 10 each leg      ____ x ____
0 x 10 each leg      ____ x ____
0 x 10 each leg      ____ x ____
 
3) Free Weight Leg Curls
4) Seated Calf Raises
 
Day 5
MEDIUM
25 min
DATE

Delts:

1) Seated Rear Barbell Press

2) Standing Front Raises
with Super EZ Curl Bar