Week of 01/20/03

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: Heavy      Arms: Light     Legs: Medium      Delts: Medium

Day 1

 Chest:
1) Flat Smith
Machine 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
20% x F
2) Upward Cable
Crossovers
|
|
SUPER SET
|
|
 3) Flat Dumbbell
Flyes
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) Deadlifts
(off floor)

10% x 10
25% x 8
40% x 6
55% x 4
70% x 2
85% x 1
100% x F
95% x F
90% x F
85% x F
80% x F

 

Day 3

Triceps:

GIANT SET
Exercise
1, 3, 2, 4
NO REST

DO SETS
OF 25
GO UP 5lbs
GO UP
 UNTIL
YOU CAN'T
DO 25 reps
without
pausing

Forearms:

1) Seated overhead
extensions
(straight bar)




3) Pushdowns
(cable crossover)
(curved handle)







5) Barbell reverse
wrist curls

6) Barbell wrist curls

10lbs x 25
15lbs x 25
20lbs x 25
25lbs x 25
etc...


20lbs x 25
25lbs x 25
30lbs x 25
35lbs x 25
etc...





20lbs x F


20lbs x F

 
Biceps:
2) Standing
Barbell curls





4) Cable curls
(cable crossover)
(EZ curl handle)
 10lbs x 25
15lbs x 25
20lbs x 25
25lbs x 25
etc...


20lbs x 25
25lbs x 25
30lbs x 25
35lbs x 25
etc...
Day 4
Legs:

1) Leg extensions
|
SUPER SET
|
2) Universal
Leg curls
|
SUPER SET
|
3) Unversal machine
calf raises

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
10% x F

  

Day 5
or
with
Day 1
Shoulders:

1) Dumbbell Side Raises
(arms straight)
(lift from sides)
(not from in front)
2lbs x 8
3lbs x 8
4lbs x 8
hex 5lbs x 8
big 5lbs x 8
hex 10lbs x 8
small 10lbs x 8
big 10lbs x 8
small 15lbs x 8
big 15lbs x 8
etc..
then back down
to failure
  


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