Week 324 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
25 min DATE
Chest:
1) Flat Universal Machine Press

2) Pec Deck

 
Day 2
MEDIUM
30 min
DATE

Back
1) Bent Over Barbell Rows
(Underhand Grip)

2) Pulldowns with Smallest V-Shaped Handle
 
SUPER SET
3 & 4
3) Dumbbell Shrugs
4) Good Morning
 
Day 3
HEAVY
35 min
DATE
Arms:

SUPER SET
1 & 2
1) Pushdowns with Straight Handle

GO UP UNTIL YOU CAN'T GET 1 REP THEN BACK DOWN UNTIL YOU GET 5 REPS
2) Cable Curls with EZ Curl Handle

GO UP UNTIL YOU CAN'T GET 1 REP THEN BACK DOWN UNTIL YOU GET 5 REPS
 
Day 4
LIGHT
30 min
DATE

Legs
1) Smith Machine Squats

2) Double Crunches

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
5 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 5
MEDIUM
25 min
DATE

Delts:

SUPER SET
1 & 2
1) Seated Front Smith Machine Press

2) Standing Dumbbell Side Raises