Week of 05/19/03

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

Day 1
Chest:

1) Incline Barbell
Press
(blue & white)

2) Flat Barbell
 Press

3) Incline
Dumbbell Flyes

 20% x Failure



20% x Failure


20% x Failure

4) Pec Deck


5) Cable
Crossovers

6) Decline
Cambered
Barbell Press

 20% x Failure


20% x Failure


45lbs x Failure

bar=45lbs
Day 2
Back:

1) Pulldowns
V Shaped
Handle

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:





Lower:

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

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

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

Triceps:









Forearms:

1) Pushdowns
Rope handle
(down & apart)
Boys: (on universal
machine)

Girls: (on cable
crossover machine)


3) Roller

10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 10
etc... until can't do 10
then back down
to Failure
Totalling 12 sets

Girls: 2.5lbs x Failure

Boys: 5lbs x Failure

SUPER SET
Biceps:

2) Cable Curls

Boys : (on seated cable row machine)

Girls: (on cable
crossover machine)

10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 10
etc... until can't do 10
then back down
to Failure
Totalling 12 sets
Day 4
Legs:










Calves:

1) Hack Squats










3) Seated Calf
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

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

SUPER SET

Hamstrings:
2) Stiff Leg Deadlifts

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 5
or
with
Day 1
if Heavy
do first
Shoulders:

1) Seated Front
Barbell Press
(weight taken
from the floor)

(on red Futron
seated bench)
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

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