Week 314 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) Low Incline Barbell Press
Low Incline Barbell Press
2) Flat Dumbbell Flyes

 
Day 2
MEDIUM
30 min
DATE

Back:

1) Underhand Bent Over Barbell Rows

2) Universal Machine Shrugs

   
3) Lower-bach Machine

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Day 3
HEAVY
40 min
DATE
Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

2) Standing Barbell Curls

 
Day 4
LIGHT
30 min
DATE
Legs:
1) Smith Machine Squats

2) Ball Crunches

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 5 MEDIUM
30 min
DATE
Delts:

SUPER SET
1 & 2

1) Seated Dumbbell Press

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises