Week of 04/07/03

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: Medium      Legs: Medium       Delts: Medium

Day 1

 Chest:

1) Flat Smith
Machine 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 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 2
Back:

1) Pulldowns
o---+---o
|
|
|
SUPER SET
|
|
|
2) Wide Grip
Leverage
Row Machine

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

20% x 20
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
Traps:

3) Smith
Machine Shrugs
|
SUPER SET
|
4) ab/Back
Machine

50% x Failure
40% x Failure
30% x Failure
20% x Failure

? x 20
? x 20
? x 20
? x 20
Day 3

Triceps:

1) Skull Crusher
w/EZ curl bar









3) Overhead
Extensions
w/Rope on
Cable Crossover

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

SUPER SET









SUPER SET

Biceps:










Forearms:

2) Seated
Dumbbell Curls
(sit back
against seat)







4) Rope Hammer
Curls on
Cable Crossover

 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
Day 4
Quads:

1) Trotter Leg Press
(green & white)

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
Hams:





Calves:
2) Universal
Leg Curls
(blue & black)
|
SUPER SET
|
3) Calf Raises
on Trotter
Leg Press
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
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Futron Seated
Barbell Press
(behind the head)
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
SUPER SET
2) Seated
Bent-Over
Dumbbell
Rear Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure


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