Week 316 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) Flat Barbell Press

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS


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Day 2
LIGHT
15 min
DATE

Back

1) Seated Cable Rows
2) Ab Roller

0 x Failure      _____ x _____
0 x Failure      _____ x _____
0 x Failure      _____ x _____
Day 3
MEDIUM
35 min
DATE
Arms:

 

1) Overhead Cable Extensions
with Rope Handle
Rope

2) Seated Dumbbell Curls

 
SUPER SET
3 & 4 with same weights

3) Dumbbell Kickbacks

4) Dumbbell Concentration Curls
Concentration Curl
 
Day 4
MED/HEAVY
40 min
DATE
Legs:

SUPER SET
1 & 2

1) Front Hack Squats

2) Smith Machine Calf Raises

Day 5 MEDIUM
25 min
DATE
Delts:

1) Standing "Arnold" Dumbbell Press

Arnold Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises