Week 304 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) Decline Smith Machine Pres

2) Incline Barbell Pres
 

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
 2, 3 & 4

1) T-Bar Rows

2) Pulldowns with V-Shaped Handle
 
3) Smith Machine Shrugs
4) Hyper-Extensions
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Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

2) Preacher Curls with Straight Barbell
 

Day 4
LIGHT

25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) "Trotter" Leg Press

2) Calf Raises on Leg Press
   
3) Leg Extensions
4) Universal Machine Leg Curls
 

Day 5
MEDIUM

20 min
DATE

Delts:

1) One Arm Dumbbell Side Raise

25-25 NO REST 20-20 NO REST 15-15 ETC

2) Dumbbell Side Hold

HOLD OUT AS LONG AS YOU CAN

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