Week of 03/17/03				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Heavy 100% = 1 rep max
Chest: Med/Heavy    Back: Medium    Arms: Medium    Legs: Heavy   Delts: Light
Day 1	Chest:	1) Flat Smith Machine Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure			2) Pec Deck | | SUPER SET | | | 3) Dips	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 0 x F 0 x F 0 x F 0 x F 0 xF
Day 2	Back:	1) Bent over Barbell Rows (overhand grip)	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		Traps: Lower-back:	2) Pull ups w/ V handle | SUPER SET | | 3) Dumbbell Shrugs | | SUPER SET | | 4) ab/Back machine	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure x Failure x Failure x Failure x Failure x Failure
Day 3	Triceps: Forearms:	1) Seated Overhead Extensions Super EZ curl bar = 25 lbs 3) Dumbbell Kickbacks 5) Barbell reverse wrist curls	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 80% x Failure 60% x Failure 40% x Failure 20% x Failure 80% x Failure 60% x Failure 40% x Failure	SUPERSET SUPERSET SUPERSET	Biceps:	2) Preacher Curls w/straight Bar 4) Dumbbell Concentration Curls 6) Barbell wrist curls	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 80% x Failure 60% x Failure 40% x Failure 20% x Failure 80% x Failure 60% x Failure 40% x Failure
Day 4	Legs:	1) Front Hack Squats	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
Day 5 or with Day 1 if Heavy do first	Shoulders:	1) Dumbbell Side Raises | SUPER SET | 2) Dumbbell Front Raises | SUPER SET | 3) Dumbbell Rear Raises	Same weights all 3 exercises 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure 0% x Failure				Copyright © TheTrainingStationInc.com