Week of 05/26/03				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: Medium     Arms: Medium     Legs: Heavy       Delts: Light
Day 1	Chest:	1) Futron Incline Barbell Press (red)	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) Flat Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure
Day 2	Back:	1) T-bar rows ---o--- 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 10% x Failure		Traps: Lower:	2) Universal Machine Shrugs       ----> | SUPER SET | 3) ab/Back Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure ? x 15 ? x 15 ? x 15
Day 3	Triceps:	1) Seated Overhead Extensions (EZ curl bar) 3) Cable Kickbacks (cable crossover) (underhand grip)	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 20% x Failure	SUPER SET SUPER SET	Biceps:	2) Preacher Curls w/straight barbell 4) Cable Crossover Curls - up high (front double bicep pose)	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 20% 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			Copyright © TheTrainingStationInc.com
Day 5 or with Day 1 if Heavy do first	Shoulders:	1) Dumbbell Side Raises (Descending Set) NO REST	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5%x Failure 3% x Failure 1% x Failure			2) Barbell Front Raises	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10%x Failure 5% x Failure 0% x Failure (hollow bar = 0)