Week of 07/22/02				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Heavy 100% = 1 rep max
Chest=Medium     Delts=Medium     Arms=Light     Legs=Heavy     Back=Medium
Day 1	Chest:	1) Incline Smith Machine Press 2) Flat Dumbbell Flyes	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 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure		Shoulders:	3) Seated Front Smith Machine Press	20% x 12 35%�x 8 60% x 5 85% x 2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 65% x Failure 60% x Failure 55% x Failure 50% x Failure
Day 2 (super set biceps & triceps)	Triceps:	1) Cable Overhead Extensions (w/strap handle) 3) Bench Dips	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure		Biceps:	2) Cable Curls (EZ curl handle) 4) Cable Crossover Curls (front double bicep pose)	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure
Day 3	Legs:	1) Front Hack Squats	0% x 12 15% x 8 30%x 8 40% x 5 55% x 5 70% x 3 85% x 2 100% x Failure 85% x Failure 70% x Failure 55% x Failure 40% x Failure		. Copyright © TheTrainingStationInc.com	2) Calf Raises on Leg Press	25% x Failure 50% x Failure 75% x Failure 100% x Failure 75% x Failure 50% x Failure 25% x Failure
Day 4 (superset Traps & Lower-back)	Back:	1) Seated Cable Rows (V - shaped handle) 2) Pulldowns - in front (straight handle)	20% x 20 35%x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 75% x Failure 65% x Failure 50% x Failure 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure 30% x Failure		Traps: Lower-back:	3) Dumbbell Shrugs 4) Hyper-extensions	35%�x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure 0 x Failure 0 x Failure 0 x Failure