Week of 05/05/03

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

Pyramid Type: Chest: Medium       Back: Heavy       Arms: Light     Legs: Medium       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

2) Incline Dumbbell Flyes

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
Day 2
Back:

1) Seated Cable
Rows
V-shaped handle

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

2) 3/4 Deadlifts
(off bottom of
black squat rack)

40% x 6
55% x 4
70% x 2
85% x 1
100% x Failure
Day 3

Triceps:

1) Pushdowns
Boys: (on pulldown
machine)


Girls: (on cable
crossover machine)

5% x 25
10% x 25
15% x 25
20% x 25
plus 5% etc...
Until can't do 25 reps
Then back down to Failure
Total of 11 sets

SUPER SET
Biceps:

2) Standing
Barbell Curls

5% x 25
10% x 25
15% x 25
20% x 25
plus 5% etc...
Until can't do 25 reps
Then back down to Failure
Total of 11 sets
 
Forearms:
3) Barbell
Reverse Curls
 20% x Failure
15% x Failure
10% x Failure

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Day 4
Legs:









Calves:

1) Smith Machine
Squats








3) Calf Raises
on Smith 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

100% x Failure
80% x Failure
60% x Failure
40% x Failure
SUPER SET









SUPER SET

 
2) Leg Press
(Blue & White)








4) Calf Raises
on Leg Press
(Blue & 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

100% x Failure
80% x Failure
60% x Failure
40% x Failure
Day 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Dumbbell Side
Raises

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

2) Rope Front Raises
(on cable crossover
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
10% x Failure