Week of 07/08/02

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

Chest=Light      Delts=Heavy      Arms=Medium      Legs=Medium     Back=Medium 
Day 1
Shoulders:

1) Seated Rear Smith
Machine Press
(behind the neck)

Super Set ------>
Last 7 sets
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 2) Seated Universal
Machine Press
20% x 20
35% x 12
60% x 5
85% x 2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure

100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
 
Chest:
3) Incline Barbell Press


4) Flat Dumbbell Flyes






5) Incline Cambered
Barbell Press
20% x Failure
35%�x Failure

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure

60% x Failure
55% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
Day 2

(super set biceps & triceps)
Triceps:
1) Seated Overhead
Barbell Extensions
 20% x 20
35%x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure
20% x Failure		  
Biceps:
2) Standing EZ bar 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
20% x Failure
Day 3
Legs:
1) Free Weight
Leg Extensions







3) Hack Squats





4) Seated Calf Raises
 15% x 8
20% x 8
25%x 8
30% x 8
40% x 8
45% x 8
50% x Failure


20% x 5
40%x 5
60% x 5
80% x 5
100% x Failure

25% x 8
50% x 8
75% x 8
100% x Failure 		 
----- Super Set -----














----- Super Set -----


----- Super Set -----
2) Leg Curls














5) Standing Calf Raise
(one leg at at time)

6) Standing Calf Raises
(both)
15% x 8
20% x 8
25% x 8
30% x 8
35% x 8
40% x 8
45% x 8
50%x Failure







0 x 8
0 x 8
0 x 8
0 x Failure
Day 4

(superset Traps & Lower-back)
Back:
1) Close Grip Leverage
Machine Rows








2) Pull ups (wide grip)
20% x 20
35%x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure
20% x Failure

0 x Failure
0 x Failure
0 x Failure
0 x Failure
  
Traps:






Lower-back:
3) Smith Machine Shrugs






4) Lower-back
Machine
50% x Failure
75% x Failure
100% x Failure
75% x Failure
50% x Failure


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