Week 322 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
30 min DATE
Chest:
1) Low Incline Smith Machine Press

2) Seated Waist Twist

Seated Waist Twist

0 x 20      ____ x ____
0 x 20      ____ x ____
0 x 20      ____ x ____
0 x 20      ____ x ____
0 x 20      ____ x ____
Day 2
MEDIUM
35 min
DATE

Back

SUPER SET
2, 3 & 4
1) Pulldowns

2) Pull Ups with V-Shaped Handle
  
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
   
3) Universal Machine Shrugs
4) Lower-Back Machine
Day 3
MEDIUM
35 min
DATE
Arms:
SUPER SET
1 & 2
with same weights
1) Dumbbell Kickbacks

2) Dumbbell Preacher Curls

 
SUPER SET
3 & 4
3) Pushdowns with Rope Handle
4) Dumbbell Hammer Curls
Day 4
MEDIUM
30 min
DATE

Legs

SUPER SET
2 & 3

1) Barbell Front Squats

Barbell Front Squats

2) Standing Leg Curl

   
3) Single Free Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
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Day 5
HEAVY
35 min
DATE

Delts:

1) Seated Dumbbell Press

2) Wide Grip Barbell Upright Rows