Week of 02/03/03

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

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

Day 1

 Chest:

1) Flat Barbell Press
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|
SUPER SET
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2) Incline Dumbbell
Flyes
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|
SUPER SET
|
3) Bench Dips
(hands wide)
(lean out)

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

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

0 x F
0 x F
0 x F
0 x F
0 x F
Day 2
Back:

1) Bent over
Barbell Rows
(overhand grip)








4) Lower-back
Machine

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

80% x 15-20
80% x 15-20
80% x 15-20

  

2) Pulldowns
(U Shaped handle)
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|
SUPER SET
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3) Universal
Machine Shrugs

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 3

Triceps:

1) Seated overhead
extensions
(EZ curl bar)







3) Pushdowns
(universal machine)
(long straight handle)

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

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








SUPERSET
Biceps:
2) Standing EZ curls
(EZ curls bar)








4) Drag style curls
(universal machine)
 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

100% x F
80% x F
60% x F
40% x F
20% x F
Day 4
Legs:

1) Hack squats

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) Standing leg curls
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SUPER SET
|
|
3) Standing calf
raises

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

0 x F
0 x F
0 x F
0 x F
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Seated universal
machine press
(seat w/back)
(face machine)
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x 1
  if you get 1 go   up 10% for 1
  keep going up
  until can't do 1
100%=Top
            Weight
-------------------->
95% x F
90% x F
85% x F
80% x F
75% x F
70% x F
65% x F
60% x F


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