Week of 8/19/02       Chest=Medium     Delts=Light     Arms=Heavy     Legs=Medium     Back=Medium 
Day 1
Chest:

�� 1) Incline Dumbbell Press
10% x 20
25%x 12
35% x 8
60% x 5
85% x 2
100% x Failure
95% x Failure
85% x Failure
60% x Failure
55% x Failure
40% x Failure
15% x Failure
 
Shoulders:
2) Dumbell Side Raises
x 25 reps
|
|
|
|
Super set
|
|
|
|
|
 3) Barbell Upright Rows
x 25 reps
(shoulder wide grip)
5%�x 25
10% x 25
15% x 25
20% x 25
25% x 25
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure

5% x 25
10% x 25
15% x 25
20% x 25
25% x 25
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure
Day 2

(super set biceps & triceps)
Triceps:
1) Close Grip Barbell
Press
 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		  
Biceps:
2) Standing EZ Bar Curls
 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
Day 3
Legs:
1) Smith Machine Lunges









3) Standing Calf Raises
(Universal 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

20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure		  
--- Super Set ---



Copyright ©
TheTrainingStationInc.com
2) Stiff Leg Deadlifts
 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
Day 4

(superset Traps & Lower-back)
Back:
1) Dumbbell Rows
10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
65% x Failure
55% x Failure
40% x Failure
25% x Failure
  
Traps:








Lower-back:
3) Barbell Shrugs








Lower-back
Machine
20% x 12
35%�x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure

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