Week 332 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 Barbell Press

2) 6 Inch Leg Lifts

0 x 100      ____ x ____
0 x 100      ____ x ____
0 x 100      ____ x ____
 
Day 2
MEDIUM
35 min
DATE

Back

SUPER SET
2, 3 & 4
1) Pulldowns

2) One Arm T-Bar Rows

   
3) Universal Machine 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
MEDIUM
30 min
DATE
Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions
(1 Dumbbell - 2 Arms)

2) Seated Dumbbell Curls

 
SUPER SET
3 & 4 with same weights
3) Cable Kickbacks
4) Cable Crossover Curls
 
Day 4
MEDIUM
30 min
DATE

Legs

SUPER SET
1 & 2

1) Front Hack Squats

2) Seated Calf Raises

 
Day 5
HEAVY
25 min
DATE

Delts:

1) Seated Front Smith Machine Press

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