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

Day 1

 Chest:

1) Futron Incline
Barbell Press

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure

2) Flat Dumbbell
Flyes

 50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
Day 2
Back:

1) Barbell Pullovers










3) One arm
Seated cable rows

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

80% x Failure
60% x Failure
40% x Failure
20% x Failure







SUPERSET
Traps:










Lower-back:

2) Barbell Shrugs










4) Hyper-extensions

40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure




25lbs x Failure
10lbs x Failure
5lbs x Failure
0lbs x Failure
Day 3

Triceps:

















Forearms:

1) Pushdowns
on cable crossover
w/Rope handle



3) Pushdowns
on cable crossover
w/Rope handle
DESCENDING SET
NO REST







5) Barbell Reverse
Curls

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

40% x Failure

SUPERSET
Biceps:

2) Standing
Dumbbell Curls





4) Standing
Dumbbell Curls
DESCENDING SET
NO REST

 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
Day 4
Legs:

1) Universal
Leg Extensions
(blue & black)






3) Barbell Squats

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure

40% x 8
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F

 SUPERSET







SUPERSET
2) Leg Curls
(blue & white)







4) Universal
Machine
Calf Raises
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure

40% x 8
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Seated Smith
Machine Press
(behind the head)
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 Failure
---------------->
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure


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