Week of 06/17/02

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

Chest=Medium      Delts=Medium      Arms=Light      Legs=Heavy     Back=Medium 

Day 1

Chest:

1) Incline Barbell Press 2) Flat Dumbbell Flyes 3) Upward Cable Crossovers

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

Shoulders:

4) Seated Universal Machine Press 5) Seated Dumbbell Rear Delt Raises

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 50% x Failure

Day 2 (super set biceps & triceps)

Triceps: Forearms:

1) Skull Crushers (EZ curl bar) (keep going up until can't do 25 reps) 3) Cable Overhead Extensions (straight handle) 5) Barbell Reverse Wrist Curls

20% x 25 30% x 25 40%x 25 50% x 25 etc... 70% x Failure 65% x Failure 60% x Failure 55% x Failure 50% x Failure 45% x Failure 20% x Failure 20% x Failure 20% x Failure

Biceps: ---- Super Set ----

2) Standing EZ bar Curls (keep going up until can't do 25 reps) 4) Cable Curls (EZ curl handle) 6) Barbell Wrist Curls

20% x 25 30% x 25 40% x 25 50% x 25 etc... 70% x Failure 65% x Failure 60% x Failure 55% x Failure 50% x Failure 45% x Failure 20% x Failure 20% x Failure 20% x Failure

Day 3

Legs:

1) Smith Machine Squats

10% x 20 20% x 12 35%x 8 60% x 5 85% x 2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure

Calves:.

2) Smith Machine Calf Raises

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

Day 4 (superset Traps & Lower-back)

Back:

1) Pulldowns - in front o---+---o handle 2) Wide Grip Leverage Row Machine

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 50% x Failure

Traps: Lower-back:

3) Universal Machine Shrugs 4) Lower-Back Machine

100% x Failure 85%�x Failure 60% x Failure 55% x Failure 75% x Failure 75% x Failure 75% x Failure 75% x Failure

Copyright ©
TheTrainingStationInc.com