Week 323 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) Incline Dumbbell Flyes

2) Flat Barbell Press

Day 2
MEDIUM
35 min
DATE

Back
1) Wide Grip Leverage Rows

2) One Arm Seated Row

 
SUPER SET
3 & 4
3) Barbell Shrugs
4) Hyper-Extensions
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Day 3
MED/HEAVY
35 min
DATE
Arms:

SUPER SET
1 & 2 with same weights
1) Seated Overhead Extensions
with EZ Curl Bar

2) Standing Curls
with EZ Curl Bar

Day 4
HEAVY
40 min
DATE

Legs

SUPER SET
1 & 2
1) Front Hack Squats

2) Standing Machine Calf Raises

Day 5
LIGHT
20 min
DATE

Delts:

SUPER SET
1 & 2
1) Standing Arnold Dumbbell Press

Arnold Press
2) Side Plank/Hold

Side Plank/Hold

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