Week of 08/05/02

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) Incline Barbell Press 2) Flat Dumbbell Flyes

10% x 20 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 70% x Failure 65% x Failure 60% x Failure 100% x Failure 95% x Failure 90% x Failure 85% x Failure

Shoulders:

3) Seated Universal Machine Press 4) Cable Side Raise (one arm at at time) (descending set) (NO REST)

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 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure

Day 2 (super set biceps & triceps)

Triceps: Forearms:

1) Seated Overhead Extensions (Super EZ curl bar) 3) Pushdowns (straight handle) (descending set) (NO REST) 5) Forearm Roller (all the way 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 Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 5lbs x Failure

Biceps:

2) Seated Dumbbell Curls 4) Barbell Curls (descending set) (NO REST)

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 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure

Day 3

Legs:

1) Hack Squats 3) Leg 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 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

Copyright © TheTrainingStationInc.com Calves: ----- Super Set -----

2) Universal Leg Curls 4) Calf Raises on Leg 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 100% x Failure 85% x Failure 60% x Failure 35% x Failure 20% x Failure

Day 4 (superset Traps & Lower-back)

Back: Traps:

1) Pulldowns - in front (U - shaped handle) 2) One Arm Seated Cable Rows 4) Close Grip Barbell Upright Rows

35% x Failure 35% x Failure 35%x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure

----- Super Set ------ Lower-back: ----- Super Set -----

3) Barbell Pullovers 5) Lower-back Machine 6) Barbell Shrugs w/same weight

35% x Failure 35% x Failure 35% x Failure 35% x Failure 35% x Failure 75% x Failure 75% x Failure 35% x Failure