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Name:
Week of 07/28/03

Day 1
______

HEAVY
100%=1 rep max
Delts:
1) Seated Universal Press
(facing w/back support)

 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
Chest:
1) Decline Barbell Press
 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Smith Machine Press
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
________

MEDIUM
100%=2-3 rep max
95% of
1 rep max

Legs:

SUPER
SET
EXERCISES
1, 2 & 3

1) Leg Extensions
SAME PYRAMID
FOR ALL 3
EXERCISES

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

 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Free Weight
Leg Curls

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Calf Raises
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
________

MEDIUM
100%=2-3 rep max
95% of
1 rep max
Back:
1) Bent Over Barbell Rows (Underhand Grip)

 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Pull Ups
w/ V shaped handle
  

0 x ____
0 x ____
0 x ____
0 x ____
 

SUPER
SET
EXERCISES
3 & 4
3) Universal Machine Shrugs (facing away)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-Extensions
 0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 5
________

MEDIUM
100%=2-3 rep max
95% of
1 rep max
Arms:

SUPER
SET
EXERCISES
1 & 2
1) Pushdowns
on Lat Pulldown Machine

 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
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Curls
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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
EXERCISES
3 & 4
3) One Arm Overhead Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) One Arm Cable Curls
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
5) Rope Hammer Curls
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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