Week 328 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
35 min DATE
Chest:
1) Incline Dumbbell Flyes

2) Flat Barbell Press

10 Seconds Rest between sets

Day 2
MEDIUM
40 min
DATE

Back

1) One Arm Seated Cable Rows

2) Dumbbell Rows

 
3) Close Grip Barbell Upright Rows
4) Lower-Back Machine
Day 3
MEDIUM
30 min
DATE
Arms:

SUPER SET
1 & 2 with same weights

1) Dumbbell Crossface

2) Dumbbell Concentration Curls

Concentration Curl

 
3) Pushdowns with Rope Handle
3) Rope Hammer Curls
Day 4
HEAVY
35 min
DATE

Legs

1) Barbell Squats

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Advanced Workout
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Day 5
LIGHT
25 min
DATE

Delts:

1) Standing Dumbbell Side Raises

2) Cross Bench Crunches

Cross Bench Crunches

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0 x Failure      ____ x ____