Week of 07/15/02

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) Flat Barbell Press







2) Dips (w/weight)





3) Pec Deck
20% x 20
35%x 12
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure

100% x Failure
85% x Failure
60% x Failure
35% x Failure
20% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
  
Shoulders:
4) Smith Machine
Upright Rows
(shoulde wide grip)
(go up until can't
do 12 reps)




5) Seated Dumbell Press
(descending set)
(NO REST)
10% x 12
15%�x 12
20% x 12
25% x 12
30% x 12
35% x 12
40% x 12
45% x Failure

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
5% x Failure
Day 2

(super set biceps & triceps)
Triceps:














Forearms:

1) Pushdowns
(straight handle)







3) Skull Crushers
(w/barbell)





5) Roller w/rope
(all the forward then
all the way back
= 1 rep)

 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 12
60% x 5
85% x 2
100% x Failure
90% x Failure
80% x Failure

10lbs x Failure		  
Biceps:
2) Standing Dumbbell
Curls







4) Preacher Curls
(EZ curl bar)
 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 12
60% x 5
85% x 2
100% x Failure
90% x Failure
80% x Failure
Day 3
Legs:
1) Leg Press









3) Calf Raises
on Leg Press
 10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
100% x Failure
90% x Failure
80% x Failure

85% x Failure		  
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2) Barbell Squats









4) Standing Calf Raises
(Universal Machine)
 35%x 12
60% x 5
85% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure


35% x Failure
60% x Failure
85% x Failure
100% x Failure
85% x Failure
60% x Failure
35% x Failure
Day 4

(superset Traps/Lower-back & Back)
Traps:
/Lower-Back:
1) 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
  
---- Super Set--- Back:
2) T-bar Rows
(V - shaped handle)
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