Week of 02/10/03

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: Medium      Arms: Medium      Legs: Heavy     Delts: Light

Day 1

 Chest:

1) Incline Smith
Machine Press

10% x20
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) Flat Universal
Machine Press
 100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
40% x F
30% x F
Day 2
Back:

1) Dumbbell Rows

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) Dumbbell Shrugs


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

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

0 x F
0 x F
0 x F
Day 3

Triceps:

Exercises
3 & 4
are new
and
awkward
just do
the best
you can






Forearms:

1) Skull Crusher
w/straight bar








3) Underhand
Pushdowns
w/chain handle
(like a double
cable kickback)

5) Roller

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

? lbs x F
SUPERSET








SUPERSET
Biceps:
2) Standing
Dumbbell Curls








4) Cable Curls
w/EZ curl handle
from the top
 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) Smith Machine
Squats
(w/beeper)

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 F
---------------->

95% x F
90% x F
85% x F
80% x F
75% x F
70% x F
65% x F
Calves:
2) Smith Machine
Calf Raises
 100% x F
95% x F
90% x F
85% x F
80% x F
75% x F
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Seated Front
Barbell Press




2) Dumbbell Side
Raises

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

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3) Barbell Front
Raises

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