Week of 03/03/03

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

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

Day 1

 Chest:

1) Flat Barbell
Press

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% xF
70% x F
65% x F

2) Cable
Crossovers

 30% x F
25% x F
20% x F
Day 2
Back:

GIANT SET
EXERCISES
1, 2 & 3

NO REST

1) Seated cable
Rows - w/wrist
strap handle



2) Pulldowns
w/chain handle

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

  
Traps:





Lower-back:

3) Close grip
Barbell
Upright Rows



4) ab/Back
Machine

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

75% x F
Day 3

Triceps:















Forearms:

1) Close Grip
Decline Barbell
Press







3) Cable kickbacks





5) Barbell
Reverse Curls

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

100% x F
90% x F
80% x F
70% x F
60% x F

100% x F
90% x F
80% x F
70% x F
60% x F

SUPERSET







SUPERSET
EXERCISES
3, 4 & 5
Biceps:
2) Incline
Dumbbell Curls








4) CC curls-high
 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

100% x F
90% x F
80% x F
70% x F
60% x F
Day 4
Legs:

1) Yukon
Vertical
Leg Press

Approximately
70%
of 45 deg.
leg press
weight

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



SUPERSET
LAST
6 SETS





Calves:





2) Calf Raises
on Yukon
Vertical
Leg Press




100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Wide Grip
Smith Machine
Upright Rows
(shoulder wide)
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

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2) Cable Side
Raises (both)
(on cable
crossover)

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