Week 309 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
2 & 3 with same weights
1) Low Incline Smith Machine Press
2) Incline Dumbbell Flyes
3) Flat Dumbbell Flyes
Day 2
MEDIUM
30 min
DATE
Back:
SUPER SET
1 & 2
1) Bent Over Barbell Rows
2) Pulldowns with Smallest V-Shaped Handle
   
3) Dumbbell Shrugs
4) Lower-back Machine
Day 3
HEAVY
35 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with EZ Curl Handle
2) Preacher Curls with EZ Curl Bar
Day 4
LIGHT
20 min
DATE
Legs:
1) Stiff Leg Deadlifts
2) Sissy Squats
 0 x 100      ____ x ____
   
3) Free Standing Calf Raises
 0 x 100      ____ x ____
4) 6 Inch Leg Lifts
 0 x 100      ____ x ____
Day 5
MEDIUM
30 min
DATE
Delts:
SUPER SET
1 &2 with same weights
1) Dumbbell Side Raises
2) Dumbbell Front Raises