Week 334 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) Flat Smith Machine Press

2) Incline Dumbbell Flyes

 
Day 2
MEDIUM
35 min
DATE

Back

SUPER SET
 2, 3 & 4
1) Pulldowns with Chain Handle

2) Wide Grip Leverage Rows

   
3) Barbell Shrugs
4) Hyoer-Extensions
 0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
HEAVY
35 min
DATE
Arms:

SUPER SET
1 & 2
1) Pushdowns with Straight Handle

2) Standing Cable Curls with EZ Curl Handle

 
Day 4
LIGHT
30 min
DATE

Legs

SUPER SET
1 & 2
1) Sissy Squats
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
2) Free Standing Calf Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
SUPER SET
3 & 4
3) Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Hanging Knee Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 5
LIGHT
25 min
DATE

Delts:

SUPER SET
1 & 2 with same weights
1) Standing Barbell Front Raises

2) Wide Grip Barbell Upright Rows