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Name:
Week of 07/14/03
Day 1
________

HEAVY
100%=1 rep max
Back:
1) T-Bar Rows
w/smallest V - shaped handle

     
 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

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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 ____
Day 2
________

LIGHT
100%=1 rep max
Arms:
1) Overhead Extensions
w/Rope handle
on Cable Crossover Machine
 10% x 20
20% x 12
40% x 8
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 12
____ x 8
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
2) Cable Curls
w/EZ curl handle

on Cable
Crossover
Machine
10% x 20
20% x 12
40% x 8
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 12
____ x 8
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

________

MEDIUM
100%=2-3 rep max

95% of
1 rep max

Chest:
1) Flat Universal
Machine 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
20% x Failure
10% x Failure

 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Pec Deck

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
________

MED/HEAVY
100%=2-3 rep max

95% of
1 rep max
Legs:
1) Leg Press
sled=75
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
2) Front Hack Squats
sled=0
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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TheTrainingStationInc.com
Calves:
3) Calf Raises
on Leg Press
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
4) Standing Raises
on Universal
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
________

MEDIUM
100%=2-3 rep max

95% of
1 rep max
Delts:


GIANT SET

USE SAME DUMBBELLS

NO REST
1) Dumbbell Side Raises    
2) Dumbbell Front Raises   
3) Dumbbell Rear Raises   
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 ____
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____