Week of 02/17/03

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: Medium

Day 1

 Chest:

1) Flat Dumbbell
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
40% x F
2) Futron Incline
Cambered Barbell
Press
 100% x F
85% x F
70% x F
55% x F
40% x F
25% x F
Day 2
Back:

1) Pulldowns
(Littlest V 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
40% x F

    

2) Smith Machine Shrugs


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

40% x 12
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F

0 x F
0 x F
0 x F
Day 3

Triceps:

1) Close grip
Smith Machine
Press
(hands 12" apart)

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
Biceps:
2) Standing
Barbell Curls
 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
Day 4
Legs:

GIANT
SET
ALL 3
NO REST

1) Leg extensions
(blue & white)




2) Free Weight
Leg curls
(black & white)

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

Calves:
3) Seated Calf
Raises
 50% x F
40% x F
30% x F
20% x F
10% x F
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Seated Front
Smith Machine
Press
(go up 5 lbs until
can't do 12 reps)
(then back down
5 lbs to failure)
(Totaling 15 sets)
20lbs x 12
25lbs x 12
30lbs x 12
35lbs x 12
40lbs x 12
etc.
  


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