Week 281   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
HEAVY

25-30 min
DATE

Chest:

1) Partial Flat Barbell Press

Partial Bench Press

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Day 2
LIGHT

20-25 min
DATE

Back:

 

1) Seated Cable Rows with V-Shaped Handle

2) Bent Over Barbell Rows

   
3) Pulldowns
4) Smith Machine Shrugs
   

5) Ab Roller

0 x 100      ____ x ____
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Day 3
MED/HEAVY

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions with Straight Handle

2) Cable Curls with EZ Curl Handle

Day 4
MEDIUM

25-30 min
DATE

Legs:

1) Smith Machine Bulgarian Squats
Smith Bulgarians

2) Seated Calf Raises

Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
1 & 2 with same weights

1) Dumbbell Front Raises

2) Dumbbell Side Raises