Week of 05/27/02

Light 100% = 1 rep max
Medium 100% = 2-3 rep max (approx. 95% of 1 rep max)
Heavy 100% = 1 rep max

Chest=Heavy     Delts=Medium      Arms=Medium      Legs=Medium      Back=Light 
Day 1
Chest:

1) Flat Barbell Press












2) Incline Dumbbell Flyes
20% x 20
35%x 12
60% x 5
85% x 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

100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
  
Shoulders:
3) Seated Barbell Press
(behind the neck)






4) Wide Grip Smith
Machine Upright Rows
35%�x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure

35% x 12
60% x 5
85% x2
100% x Failure
85% x Failure
60% x Failure
Day 2

(super set biceps & triceps)
Triceps:














Forearms:
1) Seated Overhead
Extensions
(EZ curl bar)






3) Dumbbell Kickbacks





5) Dumbbell Hammer
Curls
 20% x 20
35% x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure		  
Biceps:
2) Standing Dumbbell
Curls







4) Dumbbell Preacher
Curls
20% x 20
35% x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
Day 3
Legs:
1) Hack Squats
|
|
|
|
Super Set
 |
|
 2) Barbell Squats







5) Calf Raises
on Leg Press
 20% x 20
35% x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure

35%x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure

50% x Failure
75% x Failure
100% x Failure
75% x Failure
  






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------- Super Set ----
3) Universal Leg
Extensions
|
Super Set
|
|
|
4) Standing Single
Leg Curl







6) Standing Calf Raises
(Universal Machine)
 100% x Failure
85% x Failure
60% x Failure
35% x Failure
20% x Failure

20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure


100% x Failure
75% x Failure
50% x Failure
25% x Failure
Day 4
Back:
1) Close Grip Leverage
Machine Rows


2) Seated Cable Rows
(V - shaped handle)
15% x 100



25% x Failure
  
Traps:



Lower-back:
3) Universal Machine
Shrugs


4) Lower-Back
Machine
25% x 100



50% x 100