Week 313 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) Futron Incline Barbell Press

2) Flat Cambered Barbell Press


 
Day 2
MEDIUM
30 min
DATE

Back:

1) Gravitron Assisted Pull Ups

Gravitron Pull up
Percentage of Bodyweight

2) Smith Machine Shrugs
Day 3
MEDIUM
25 min
DATE
Arms:

SUPER SET
1 & 2 with same weights

1) Cable Kickbacks

2) Cable Crossover Curls

 
Day 4
HEAVY
35 min
DATE
Legs:
1) Free Weight Leg Extensions

2) Free Weight Leg Curls

   
3) Standing Machine Calf Raises
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Day 5 LIGHT
25 min
DATE
Delts:

SUPER SET
1 & 2 with same weights

1) Barbell Front Raises

2) Wide Grip Barbell Upright Rows