Week of 04/14/03

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

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

Day 1

 Chest:

1) Futron Incline Cambered Barbell Press

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

2) Cable
Crossovers

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

1) One Arm
T-bar rows

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
50% x Failure
40% x Failure
Traps:

2) Dumbbell
Shrugs
|
SUPER SET
|
|
3) Hyper-
Extensions

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure

35lbs x Failure
25lbs x Failure
10lbs x Failure
5lbs x Failure
0lbs x Failure
Day 3

Triceps:












Forearms:

1) Pushdowns
(universal machine)











3) Roller

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
50% x Failure
40% x Failure

10lbs x Failure
(all the way forward, then all the way backward) = 1 rep

SUPER SET
Biceps:

2) Preacher Curls
(w/EZ curl bar)

 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
50% x Failure
40% x Failure
Day 4
Legs:

1) Smith Machine
Lunges

(face away
from mirror
feet as far
apart as
possible)

10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure





SUPER SET
Last 6






Calves:





2) Standing Calf
Raises
(Universal
Machine)
(face mirror)




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

1) Seated Universal
Machine Press

(face away
from machine )
(no back support)
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
55% x Failure
50% x Failure
45% x Failure


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