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Name:
Week of 07/07/03
Day 1

Heavy
100% =
1 rep
max
Arms:
1) Close Grip Smith
Machine Press


 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 ____
SUPER SET
2) Standing Dumbbell Curls
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 ____
Day 2

Light
100% =
1 rep
max
Legs:
1) "Trotter" Leg Press

sled = 125


start w/half as many
plates as your max.
then subtract
4% each set
 125 x 20
20% x 20
56% x Failure
52% x Failure
48% x Failure
44% x Failure
40% x Failure
36% x Failure
32% x Failure
28% x Failure
24% x Failure
20% x Failure
 125   x 20
____ x 20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
2) Calf Raises
on "Trotter"
Leg Press


use same
weights
as leg press
 125 x 20
____ x 20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
Medium
100% =
2-3 rep max
(approx.
95% of
1 rep max

Back:
1) Seated Cable Rows
w/smallest V
shaped handle

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
10% x Failure

 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Traps/Lower:
2) Deadlifts
(off floor)

 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 ____
4 day people combine chest & delts (in the following order)

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1) Delts: Exercise #1
2) Chest: Exercise #1
3) Delts: Exercise #2 super set Chest: Exercise #2
Day 4
 Medium
100% =
2-3 rep
max
(approx.
95% of
1 rep max
Delts:
1) "Futron" Seated Barbell Press
(behind the head)

 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Rope Front Raises
on Cable
Crossover
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
Medium
100% =
2-3 rep
max
(approx.
95% of 1
rep max
Chest:
1) Incline Barbell Press

 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Flat Dumbbell Flyes

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____