Week of 07/29/02				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=Medium     Legs=Light (changed to Medium)     Back=Heavy
Day 1	Chest:	1) Flat Dumbbell Press	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 10% x Failure		Shoulders:	2) Seated Dumbbell Press	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 10% x Failure
Day 2 (super set biceps & triceps)	Triceps: Forearms:	1) Close Grip Smith Machine Press 3) Barbell Reverse Curls	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 10% x Failure 25% x Failure 50% x Failure 75% x Failure 50% x Failure 25% x Failure		Biceps:	2) Standing Barbell Curls	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 10% x Failure
Day 3	Legs:	1) Smith Machine Squats	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		Calves:	3) Calf Raises on Smith Machine	25% x Failure 50% x Failure 75% x Failure 50% x Failure 25% x Failure
Day 4	Back: Traps: Lower- back:	1) Deadlifts	10% x 12 20% x 10 30%x 8 45% x 6 60% x 4 85% x 2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure		Copyright © TheTrainingStationInc.com