Week of 01/06/02

Light 100% = 1 rep max
Medium 100% = 2-3 rep max (approx. 95% of 1 rep max)
 Heavy 100% = 1 rep max

Chest: Med/Heavy     Back: Med/Heavy     Arms: Med/Heavy     Legs: Heavy     Delts: Light

Day 1

35 min.

Chest:
1) Flat Barbell Press
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F
2) Incline Dumbbell
Flyes
 100% x F
85% x F
70% x F
55% x F
40% x F
35% x F
Day 2

 40 min.
Back:

1) Seated cable rows
U shaped handle
|
SUPER SET
|
 2) Pulldowns
o--+--o shaped handle

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F
50% x F

  
Traps:








Lower-Back:

3) Barbell Shrugs




-->
|
SUPER SET
LAST 3
 ab/Lower-Back
machine

40% x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F

75% x F
75% x F
75% x F
Day 3

40-45 min.

Triceps:












Forearms:

1) Skull crushers -BB












3) Barbell reverse curls

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
40% x F

60% x F
80% x F
100% x F
60% x F

  
Biceps:
SUPERSET
2) Preacher curls-EZ
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
40% x F
Day 4


45 min.
Legs:

1) Smith Machine
Squats
w/beeper

10% x 12
25% x 10
40% x 8
55% x 6
70% x 4
85% x 2
100% x F
95% x F
90% x F
85% x F
80% x F
75% x F

  

2) Stiff leg
deadlifts

        |---->
|
SUPER SET
|
|
|
|
 3) Standing calf
raises
(Universal
Machine)
(face mirror)

 55% x 6
70% x 4
85% x 2
100% x F
95% x F
90% x F
85% x F
80% x F
75% x F

100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
Day 5

 25 min.
Shoulders:

1) Futron Barbell
Press
(behind the neck)

2) Barbell front raises
(on leverage row mach.)


3) Dumbbell side raises
10% x 20
20% x F


20% x F
10% x F


20% x F
10% x F
  


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