Week of 07/01/02

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) Decline Barbell Press








2) Incline Dumbbell Flyes




3) 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
95% x Failure
90% x Failure
85% x Failure

100% x Failure
95% x Failure
90% x Failure
85% x Failure
  
Shoulders:
4) Dumbbell Side
Raises
(hold at top for
10 seconds)
(for 10 reps)
(go up until can't
do 10 reps)
|
|
Super Set
|
|
 5) Barbell Front Raises
(hold at top for
10 seconds)
(for 10 reps)
(go up until can't
do 10 reps)
2% x 10
6%�x 10
10% x 10
14% x 10
18% x 10
22% x Failure






2% x 10
5% x 10
8% x 10
11% x 10
14% x 10
17% x Failure
Day 2

(super set biceps & triceps)
Triceps:















Forearms:
1) Pushdowns
(rope handle)







3) Close Grip Barbell
Press





5) Barbell Reverse 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

50% x Failure
50% x Failure
50% x Failure		  
Biceps:
2) Standing Barbell Curls








4) Incline 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) Barbell Squats










3) Standing Calf Raises
(Universal Machine)
 10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure
20% x Failure

20% x 10
35%x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure		  
----- Super Set -----
3) Stiff Leg Deadlifts
 10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure
20% x Failure
Day 4

(superset Traps & Lower-back)
Back:
1) Pulldowns - in front
(V - shaped handle)
|
|
|
Super Set
|
|
2) Seate Cable Rows
(w/strap handle)
30% x Failure
28% x Failure
26% x Failure
24% x Failure
22% x Failure
20% x Failure


30% x Failure
28% x Failure
26% x Failure
24% x Failure
22% x Failure
20% x Failure
  
 Traps:






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3) Dumbbell Shrugs
30% x Failure
28% x Failure
26% x Failure
24% x Failure
22% x Failure
20% x Failure