Week of 04/21/03				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: Med/Heavy       Back: Medium       Arms: Medium     Legs: Heavy        Delts: Light
Day 1	Chest:	1) Flat Barbell 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 50% x Failure 40% x Failure			2) Dips	100% x Failure 65% x Failure 30% x Failure 0% x Failure
Day 2	Back:	1) Dumbbell Rows 2) Seated Cable Rows w/U shaped handle	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:	3) Universal Machine Shrugs | | SUPER SET | 4) Ab/Back Machine	100% x Failure 90% x Failure 80% x Failure 70% x Failure 40% x Failure ?lbs x 15 ?lbs x 15 ?lbs x 15 ?lbs x 15 ?lbs x 15
Day 3	Triceps:	1) Dumbbell Crossface	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 10% x Failure	SUPER SET	Biceps:	2) Dumbbell Concentration 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 20% x Failure 10% x Failure
Day 4	Legs:	1) Barbell Squats (w/beeper)	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) Seated Dumbbell Press	5% x 10 10% x 10 15% x 10 20% x 10 25% x 10 etc... until you can't do 10 then -5% x Failure -5% x Failure all the way back to 5%	Use the hex & smaller handled dumbbells for in between weights they are a few pounds lighter than the big handled ones			Copyright © TheTrainingStationInc.com