Week 300  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

25 min
DATE

Chest:

1) Wide Grip Push Ups

Push Ups

0 x Failure      ____ x ____
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0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

2) Cable Crossovers


Day 2
HEAVY

35 min
DATE

Back:

1) Rack Pulls
(Starting Just Above the Knee)

Day 3
LIGHT

40 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press

2) Preacher Curls with EZ Curl Bar

 

3) Underhand Pushdowns
with Cloth or Chain Handle

4) Dumbbell Preacher Curls

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2 & 3

 

1) Free Weight Leg Curls

2) Barbell Squats

   

3) Smith Machine Calf Raises

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Day 5
MED/HEAVY

25 min
DATE

Delts:

SUPER SET
1 & 2 with same weights

1) Barbell Front Raises

2) Wide Grip Barbell Upright Rows