Week of 01/13/03

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

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

Day 1

 Chest:
1) Incline Dumbbell Press
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F
2) Cable Crossovers
|
|
SUPER SET
|
|
 3) Pec Deck
 100% x F
80% x F
60% x F
40% x F
20% x F

100% x F
80% x F
60% x F
40% x F
20% x F
Day 2
Back:

1) Close grip
leverage row
machine








2) Seated cable rows
(strap handle w/loops)

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

100% x F
80% x F
60% x F
40% x F
20% x F
10% x F

  
Traps:








Lower-Back:

3) Close grip
Barbell
upright rows


        ----->
|
SUPER SET
|
 4) Hyper-extensions

40% x 8
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F
20% x F

10lbs x F
10lbs x F
10lbs x F
Day 3

Triceps:

1) Pushdowns
(on lat pull machine)

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
95% x F
90% x F
85% x F
75% x F
70% x F
65% x F
60% x F

  
Biceps:
SUPERSET
2) Cable curls -EZ
(on seated
row machine)
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
95% x F
90% x F
85% x F
75% x F
70% x F
65% x F
60% x F
Day 4
Legs:

1) Trotter leg press

10% x 20
20% x 20
50% x F
40% x F
30% x F
20% x F

  

2) Free Weight
Leg extensions
|
SUPER SET
|
 3) Leg curls
|
SUPER SET
|
|
 4) Calf raises
on Trotter leg press

 50% x F
40% x F
30% x F
20% x F

50% x F
40% x F
30% x F
20% x F

50% x F
40% x F
30% x F
20% x F
Day 5
or
 Day 1
Shoulders:

1) Seated Dumbbell press
(100% = 80% of max)
(on all exercise)
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F
20% x F
  

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2) Rope front raises
(on cable
crossover)
|
SUPER SET
|
 3) Seated Dumbbell
rear raises

100% x F
80% x F
60% x F
40% x F
20% x F

100% x F
80% x F
60% x F
40% x F
20% x F