Week 308 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) Decline Barbell Press

2) Upward Cable Crossovers

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns

2) Barbell Shrugs

   
3) Hyper-Extensions
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Day 3
MEDIUM+

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

2) Barbell Curls

Day 4
HEAVY

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Extensions


2) Smith Machine Calf Raises


Day 5
LIGHT

30 min
DATE

Delts:

1) Wide Grip Cable Upright Rows
with EZ Curl Handle

Wide Grip Cable Upright Rows


2) Cable Front Raises
with Straight Handle

Cable Front Raises