Week 317 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
30 min DATE
Chest:
1) Incline Dumbbell Flyes

2) Torso Track or Wheel

0 x Failure      ____ x ____
0 x Failure      ____ x ____
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Day 2
MEDIUM
35 min
DATE

Back
1) One Arm T-Bar Rows

2) Close Grip Leverage Rows

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
4) Hyper-Extensions
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Day 3
MEDIUM
35 min
DATE
Arms:

SUPER SET
1 & 2
1) Seated Overhead Cable Extensions
Seated Overhead Cable Extensions
2) Cable Curls with EZ Curl Handle
 
SUPER SET
3 & 4
3) Dumbbell Crossface
4) Seated Dumbbell Curls
Day 4
MEDIUM+
40 min
DATE
Legs:

SUPER SET
1 & 2 after warm-ups
1) Barbell Squats

2) Free Standing Calf Raises

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Day 5 HEAVY
30 min
DATE
Delts:
1) Seated Front Smith Machine Press

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS
+/-5% x ?      ____ x ____
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2) Dumbbell Side Raises