Week 302  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:

SUPER SET
1 & 2

1) Flat Smith Machine Press

2) Sit Ups on Slant Board

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

Day 2
MEDIUM

30 min
DATE

Back:

1) Close Grip Leverage Rows

2) Underhand Pulldowns

 
SUPER SET
3 & 4
3) Barbell Shrugs

4) Lower-Back Machine

 

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ Curl Bar

2) Standing 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) Smith Machine Lunges

2) Stiff Leg Deadlifts

 

Day 5
HEAVY

30 min
DATE

Delts:

1) Standing Front Barbell Press

Standing Barbell Press


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