Week 318 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 Dumbbell Flyes

Day 2
MEDIUM+
30 min
DATE

Back

1) Rack Pulls

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Day 3
MEDIUM
35 min
DATE
Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

2) Standing EZ Bar Curls

 
SUPER SET
3 & 4 with same weights
3) Barbell Reverse Wrist Curls
4) Barbell Wrist Curls
Day 4
HEAVY
35 min
DATE
Legs:
1) "Trotter" Leg Press

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Advanced Workout
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TheTrainingStationInc
.com
Day 5
LIGHT
25 min
DATE
Delts:
SUPER SET
1 & 2 with same weights
1) Seated Rear Barbell Press
2) Seated Front Barbell Press
 
3) Double Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Reverse Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____