Week of 02/24/03

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: Med/Heavy    Delts: Medium

Day 1

 Chest:

1) Decline Barbell
Press

10% x20
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) Flat Dumbbell
Flyes

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

1) T-bar rows
---o--- handle
(on black squat rack)

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

    

2) 3/4 Deadlifts
(off the bottom
of black squat rack)

55% x 4-6
70% x 2-4
85% x 1-2
100% x F
95% x F
90% x F
85% x F
70% x F
Day 3

Triceps:

1) Pushdowns
(on cable crossover)
----+---- handle








3) Rope hammer curls
(on cable crossover)

70% x F
65% x F
60% x F
55% x F
50% x F
45% x F
40% x F
35% x F
30% x F
25% x F

50% x F
45% x F
40% x F
35% x F
30% x F
SUPERSET
Biceps:
2) Cable curls
(on cable crossover)
EZ curls handle
 70% x F
65% x F
60% x F
55% x F
50% x F
45% x F
40% x F
35% x F
30% x F
25% x F
Day 4
Legs:

1) Bodysmith
Leg Press

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





SUPERSET
LAST
5 SETS
Calves:
3) Calf Raises
(on blue & white
Leg press)
 100% x F
90% x F
80% x F
70% x F
60% x F
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Seated
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
20% x F
10% x F
  


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