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Name:
Week of 08/11/03
Day 1
______
45 min.
HEAVY
100%=1 rep max

Arms:

USE SAME
PYRAMID
&
SUPER SET
EXERCISES
1 & 2
1) Close Grip Barbell Press
(just inside shoulder width)
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
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 ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Cable Curls on Seated
Cable Row Machine
w/EZ curl handle

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
OPTIONAL
USE SAME %
3) Pushdowns on Cable Crossover
w/ handle
 25% x 100 ____ x ____
4) Cable Curls on Cable Crossover
w/ handle
 ____ x ____
Day 2
________
25 min.
LIGHT
100%=1 rep max
Legs:

SUPER
SET
EXERCISES
2, 3 & 4
1) "Bodysmith"
Leg Press

sled = 0 lbs.
10% x 20
20% x 20
30% x Failure
35% x Failure
40% x Failure
45% x Failure
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
____ x 20
____ x 20
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Sissy Squats
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
3) Leg Curls
40% x Failure
30% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
   

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4) Free Standing Calf Raises
0 x Failure
0 x Failure
0 x Failure		 ____ x ____
____ x ____
____ x ____
Day 3
________
35 min.
MEDIUM
100%=2-3 rep max

95% of
1 rep max

Back:

SUPER
SET
LAST 5
SETS OF
EXERCISE
#1 WITH #2
1) Pulldowns
w/ handle

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) Close Grip
Leverage Rows
(bottom handles)
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
LAST 4
SETS OF
EXERCISE
#3 WITH #4
3) Close Grip Smith Machine Upright Rows
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 0 x ____
0 x ____
0 x ____
0 x ____
Day 4
________
25 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max
Delts:
1) Seated Smith Machine Press
(behind the head)
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) Reverse Pec Deck
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
________
30 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max
Chest:
1) Decline Barbell 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Pullovers
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____