Week of 08/12/02

Light 100% = 1 rep max
Medium 100% = 2-3 rep max (approx. 95% of 1 rep max)
Heavy 100% = 1 rep max

Chest=Light     Delts=Heavy     Arms=Medium      Legs=Medium     Back=Medium 
Day 1
Shoulders:

1 Seated Barbell Press
(behind the neck)











2) Dumbbell Front Raises
10% x 12
20% x 10
30%x 8
45% x 6
60% x 6
85% x 2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure

25% x 6
50% x 4
75% x 2
100% x Failure
75% x Failure
50% x Failure
 
Chest:
3) Decline Cambered
Barbell Press





4) Incline Dumbbell Flyes
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|
Super Set
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 5) Cable Crossovers
25% x Failure
23%�x Failure
21% x Failure
19% x Failure
17% x Failure
15% x Failure

25% x Failure
20% x Failure
15% x Failure



25% x Failure
20% x Failure
15% x Failure
Day 2

(super set biceps & triceps)
Triceps:











Forearms:

1) Skull Crushers
(EZ curl bar)










3) Barbell Reverse
Wrist 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

50% x Failure
50% x Failure
50% x Failure		  
Biceps:








---- Super Set -----
2) Preacher Curls
(straight bar)










4) Barbell Wrist 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

50% x Failure
50% x Failure
50% x Failure
Day 3
Legs:
1) Barbell 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		  

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2) Leg Extensions
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Super Set
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 3) Free Weight
Leg Curls
|
Super Set
|
|
 4) Seated Calf Raises|
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
Day 4

(superset Traps & Lower-back)
Back:
1) Wide Grip Leverage
Row Machine
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
  
Traps:








Lower-back:
2) Universal Machine
Shrugs







3) Hyper-extensions
20% x 12
35%�x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure

10lbs x Failure
10lbs x Failure
10 lbs x Failure