Week 305 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:

SUPER SET
1 & 2

1) Flat Dumbbell Press

2) Pec Deck

 

Day 2
HEAVY

30 min
DATE

Back:

1) 3/4 Deadlifts


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Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle


2) Cable Curls with EZ Curl Handle

 

3) Crunches

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Reverse Crunches
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Front Squats

Barbell Front Squats

2) Seated Calf Raises

 

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises