\n\nTheTrainingStationInc.com"; function noway(go) { if (document.all) { if (event.button == 2) { alert(popup); return false; } } if (document.layers) { if (go.which == 3) { alert(popup); return false; } } } if (document.layers) { document.captureEvents(Event.MOUSEDOWN); } document.onmousedown=noway;
Name:
Week of 07/21/03

Day 1
______

HEAVY
100%=1 rep max
Chest:
1) "Futron" Incline Barbell 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
 ____ 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 ____
2) Dips
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
________

LIGHT
100%=1 rep max
Back:
1) Pulldowns
 shaped handle
20% x 100
____  x ____
2) Seated Cable Rows
Chain handle
 20% x 100
____ x ____
3) Wide Grip
Leverage Rows
(top handles)
5% x 100
____  x ____
 
Traps:
4) Barbell Shrugs
 20% x 100
____  x ____
Lower:
5) Good Morning
(head up/back flat)
25% x 100
of bodyweight
____  x ____
Day 3
________

MEDIUM
100%=2-3 rep max

95% of
1 rep max

Delts:
1) Seated Dumbbell
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
5% x Failure
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Side Raises
10% x Failure ____ x ____

Copyright ©
TheTrainingStationInc.com
Day 4
________

MEDIUM
100%=2-3 rep max

95% of
1 rep max
Arms:

SUPER
SET
EXERCISES
1 & 2
1) Skull Crushers
w/straight barbell



 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) Standing Barbell Curls

Same weight as
Skull Crushers
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
EXERCISES
3, 4 & 5
3) Cable Kickbacks
(palm up)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) CC Curls - High
(elbows up & back)
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Same weight as Cable Kickbacks
   
5) Dumbbell Hammer Curls
 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

95% of
1 rep max
Legs:
1) Hack Squats
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 ____
Calves:




SUPER
SET
LAST
6 SETS




2) Seated Calf Raises




100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure



____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____