Week 312 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
20 min
DATE
Chest:

1) Incline Dumbbell Flyes


2) Incline Dumbbell Press

use #1 weight
   
3) Gaspari's
Standing Dumbbell Serratus Crunch
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Day 2
MEDIUM
35 min
DATE

Back:

1) 3/4 Deadlifts

2) Pulldowns with V-Shaped Handle

 

Day 3
MEDIUM
30 min
DATE
Arms:

SUPER SET
1 & 2

1) Seated Overhead Extenstions
with Super EZ Curl Bar

2) Standing Dumbbell Curls

 
Day 4
MEDIUM
35 min
DATE
Legs:

SUPER SET
1, 2 & 3 with same weights

1) One Leg- Leg Press

2) Calf Raises on Leg Press

   

3) Leg Press

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Day 5 HEAVY
25 min
DATE
Delts:

1) Standing Barbell Press

Standing Barbell Press

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