Week 294   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 Flyes

2) Decline Barbell Press

Day 2
MED/HEAVY

30 min
DATE

Back:

SUPER SET
1 & 2 (optional)

1) One Arm Seated Cable Rows

2) Rack Pulls

Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2 (optional)

1) Cable Skull Crushers with Rope Handle

Cable Skull CrushersRope

2) Standing Dumbbell Curls

Day 4
LIGHT

30 min
DATE

Legs:

1) Leg Extensions

2) Leg Curls

   
3) Leg Press
4) Calf Raises on Leg Press
   
5) Broomstick Twist
Seated Waist Twist
0 x 100/side      ____ x ____
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Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Arnold Dumbbell Press

Arnold Press

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises