Week of 05/12/03

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: 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 Faliure
60% x Failure


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Day 2
Back:

NO       
STRAPS  
OR        
HOOKS    

1) Bent over
Barbell Rows
(overhand grip)

10% x 20
20% x 20
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
Traps:

2) Smith Machine
Shrugs

30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
Day 3

Triceps:










Forearms:

1) Skull Crushers
w/straight bar









3) Dumbbell
Hammer 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

100% x Failure
80% x Failure
60% x Failure
40% x Failure

SUPER SET
Biceps:

2) Standing
Dumbbell 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
Day 4
Legs:

1) Yukon Vertical
Leg Press
(sled=0)

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

Hamstrings:





Calves:
2) Standing Leg Curl
|
|
SUPER SET
|
|
3) Calf Raises
on Vert. 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) Seated Smith
Machine 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

2) Seated Dumbbell
Side Raises

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure