Week 321 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
HEAVY
35 min DATE
Chest:
1) Flat Barbell Press

2) Flat Dumbbell Press

 
Day 2
LIGHT
30 min
DATE

Back

 
1) Seated Cable Rows
with Shaped Handle

2) Sit Ups on Slant Board

35 lbs x Failure      ____ x ____
25 lbs x Failure      ____ x ____
10 lbs x Failure      ____ x ____
5 lbs x Failure        ____ x ____
0 lbs x Failure        ____ x ____
 
Day 3
MEDIUM
35 min
DATE
Arms:

SUPER SET
1 & 2
1) Skull Crushers with Straight Barbell

2) High Incline Dumbbell Curls

 
SUPER SET
3 & 4 with same weights
3) One Arm Overhead Cable Extensions
4) One Arm Cable Curls
 
Day 4
MEDIUM
30 min
DATE

Legs

SUPER SET
1 & 2
1) Dumbbell Lunges

2) Seated Calf Raises

 
Day 5
MEDIUM
25 min
DATE

Delts:
1) Seated Universal Machine Press with Lower-back Support

2) "Pee Wee" Side Raises