Week 311 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
HEAVY
30 min
DATE
Chest:

1) Decline Barbell Press


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Advanced Workout

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Day 2
LIGHT
25 min
DATE

Back:

1) Wide Grip Leverage Rows


2) Sit Ups on Slant Board
0 x Failure      ____ x _____
0 x Failure      ____ x _____
0 x Failure      ____ x _____
0 x Failure      ____ x _____
0 x Failure      ____ x _____
Day 3
MEDIUM
30 min
DATE
Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle

2) Incline Dumbbell Curls

 
3) Dumbell Crossface

4) Dumbbell Concentration Curls
Concentration Curl

 
Day 4
MED/HEAVY
35 min
DATE
Legs:

1) Barbell Box Squats

Box Squats

2) Calf Raises on Leg Press

Day 5
MED/HEAVY
30 min
DATE
Delts:

1) Seated Front Smith Machine Press

2) Wide Grip Barbell Upright Rows