Week 329 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 Dumbbell Press

2) Dips

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 2
MED/HEAVY
30 min
DATE

Back

SUPER SET
1 & 2
1) Underhand Pulldowns

2) Close Grip Leverage Rows

 
Day 3
HEAVY
40 min
DATE
Arms:

SUPER SET
1 & 2
1) Close Grip Barbell Press

2) Standing Dumbbell Curls

 
Day 4
LIGHT
30 min
DATE

Legs
1) Hack Squats

2) Gaspari's

Standing Dumbbell Serratus Crunch
 
Day 5
MEDIUM
25 min
DATE

Delts:

SUPER SET
1 & 2 with same weights
1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises
2) Seated Dumbbell Press
with NO Back Support

Seated Dumbbell Press