Week 307 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
LIGHT

25 min
DATE

Chest:

SUPER SET
1 & 2

1) Flat Dumbbell Flyes

2) Crunches

0 x 20             ____ x ____
0 x 15             ____ x ____
0 x 10             ____ x ____
0 x 5               ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 2
MEDIUM

30 min
DATE

Back:

1) Pulldowns
with Shaped Handle

2) Close Grip Leverage Rows
 
SUPER SET
3 & 4
3) Univeral Machine Shrugs
4) Good Morning

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with EZ Curl Handle

2) High Incline Dumbbell Curls

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Front Hack Squats

2) Barbell Squats
 
SUPER SET
3 & 4
3) Hack Squats
4) Univeral Machine Calf Raises

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Universal Machine Press
(No back support)

2) One Arm Cable Side Raises