\n\nTheTrainingStationInc.com"; function noway(go) { if (document.all) { if (event.button == 2) { alert(popup); return false; } } if (document.layers) { if (go.which == 3) { alert(popup); return false; } } } if (document.layers) { document.captureEvents(Event.MOUSEDOWN); } document.onmousedown=noway;
Name:
Week of 08/18/03
Day 1
______

40 min.

HEAVY
100%=1 rep max

Back:

 
1) Seated Cable Rows
w/ handle
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) Universal Machine Shrugs
(facing machine)
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
________

35 min.

LIGHT
100%=1 rep max
Arms:
1) Standing Dumbbell Curls

10% x 20
20% x 15
30% x 10
Descending Set
No Rest
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure		 ____ x 20
____ x 15
____ x 10


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Pushdowns
on Cable Crossover
w/ handle


 10% x 20
20% x 15
30% x 10
Descending Set
No Rest
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure		 ____ x 20
____ x 15
____ x 10


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Dumbbell Hammer Curls
Descending Set - No Rest

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Copyright ©
TheTrainingStationInc.com
Day 3
________
25 min.
MEDIUM
100%=2-3 rep max

95% of
1 rep max

Chest:
1) Incline Dumbbell 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
20% x Failure
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Flat Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
________
30 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max
Legs:
1) Free Weight Leg Extensions
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
2) Barbell Squats
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
Super Set
Last 5 Sets of
Exercise 2
with
Exercise 3
 
3) Seated Calf Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
________
25 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max

Delts:
1) Barbell Front Raises
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
10% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Super Set
w/same weight
2) Wide grip Barbell
Upright Rows

 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____