Week 333 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:

SUPER SET
1 & 2
1) Cable Crossovers

2) Pec Deck

 
Day 2
MEDIUM
30 min
DATE

Back

SUPER SET
 2 & 3
1) Bent Over Barbell Rows (Overhand Grip)

2) Wide Grip Leverage Rows

 
3) Dumbbell Shrugs
TheTrainingStationInc.com
 
Day 3
MED/HEAVY
30 min
DATE
Arms:

SUPER SET
1 & 2
1) Close Grip Smith Machine Press

2) Preacher Curls with Straight Barbell

 
Day 4
HEAVY
35 min
DATE

Legs
1) Universal Machine Leg Extensions

2) Universal Machine Leg Curls

 
Day 5
LIGHT
15 min
DATE

Delts:
1) Standing Dumbbell Side Raises
2) Ab Machine
Ab Machine