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Name:
Week of 06/23/03
Day 1

Heavy
100% =
1 rep
max
Delts:
1) Seated Front Smith
Machine Press
(touch top of chest)
              SUPER SET --->
      Last 5 sets
           w/exercise #2
 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
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Front Raises



3) Dumbbell Side Raises
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure




10% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____




____ x ____
Day 2

Light
100% =
1 rep
max
Chest:
1) Flat Dumbbell Flyes


 10% 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		 SUPER SET ____ x 20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Flyes

 10% 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		 ____ x 20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Medium
100% = 2-3
rep max
(approx.
95% of
1 rep max
Legs:
1) Barbell Lunges

 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		 ____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____




SUPER SET
Last 5 sets

2) Free Standing
Calf Raises
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4

Medium
100% =
2-3 rep
max
(approx.
95% of
1 rep max
Back:
1) Pulldowns


SUPER SET
Last 5 w/#2
 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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Smith Machine Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
           |
   SUPER SET
           |
           |
           |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
2) One Arm Seated Cable Rows
 
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-extensions
35lbs x Failure
25lbs x Failure
10lbs x Failure
5 lbs x Failure
0 lbs x Failure		 35lbs x ____
25lbs x ____
10lbs x ____
5lbs   x ____
0lbs   x ____
Day 5

Medium
100% =
2-3 rep
max
(approx.
95% of 1
rep max
Arms:

SUPER
SET
#1 & #2
1) Skull Crusher
w/EZ curl bar

 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated
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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Forearms:

SUPER
SET
#3 & #4
3) Barbell Reverse
Wrist Curls
 60% x Failure
80% x Failure
100% x Failure
80% x Failure
60% x Failure
palms down
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Wrist
Curls
 60% x Failure
80% x Failure
100% x Failure
80% x Failure
60% x Failure
palms up		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____