Week of 06/24/02

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

1) Flat Smith Machine
Press







2) Incline Universal
Machine Press
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
Shoulders:
3) Barbell Upright Rows
(shoulder wide grip)
(go up until can't
do 10 reps)
(then back down)
25% x 10
30%�x 10
35% x 10
40% x 10
45% x 10
50% x 10
55% x 10
60% x Failure
55% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
Day 2

(super set biceps & triceps)
Triceps:















Forearms:
1) Dumbbell Crossface








3) Pushdowns
(straight handle)





5) Cable Hammer Curl
(rope handle)
 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

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







4) Standing Dumbbell
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
50% x Failure
Day 3
Legs:
1) Leg Press
(go up until can't
do 25 reps)
 10% x 25
20% x 25
30% x 25
40% x 25
50% x 25
60% x 25
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30%x Failure
20% x Failure
10% x Failure
.







Calves:
 ------ Super Set -----









2) Calf Raises
on Leg Press
(same weights as
Leg Press)








40% x Failure
30% x Failure
20% x Failure
10% 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
75% x Failure
50% x Failure


75% x Failure
75% x Failure
75% x Failure

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