Week of 03/24/03				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: Medium    Arms: Heavy   Legs: Light   Delts: Medium
Day 1	Chest:	1) Decline Barbell Press	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	2) Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure
Day 2	Back:	1) Pulldowns (regular handle) 2) Close grip Leverage Row Machine	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 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure		Traps: Lower-back:	3) Universal Machine Shrugs           ------> | SUPER SET | 4) Hyper-extensions	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 0 x Failure 0 x Failure 0 x Failure
Day 3	Biceps:	1) Cable Curls w/EZ curls handle on Seated Cable Row Machine	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	NO SUPER SET	Triceps:	2) Pushdowns w/long pulldown handle on Pulldown Machine	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 4	Hams: Quads: Calves:	1) Leg Curls (blue & white) 2) Leg Extensions (blue & white) 3) Calf Raises on Leg Press (blue & white)	25% x 100 20% x 100 20% x 100	100 reps You can pause, but you can not stop until 100
Day 5 or with Day 1 if Heavy do first	Shoulders:	1) Seated Smith Machine Press (in front) (Touch top of Chest)	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	2) Rope Front Raises-CC	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure		Copyright © TheTrainingStationInc.com