Week of 08/26/02

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

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

1) Flat Smith Machine
Press









2) Cable Crossovers
10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
65% x Failure
45% x Failure
25% x Failure

100% x Failure
85% x Failure
75% x Failure
60% x Failure
45% x Failure
 
Shoulders:
3) Seated Rear
Smith Press
(behind the neck)
10% x 20
20% x 12
35%�x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
65% x Failure
45% x Failure
25% x Failure
15% x Failure
Day 2

(super set biceps & triceps)
Triceps:
1) Pushdowns
(curved handle)
(on cable crossover)
 50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure		  
Biceps:
2) Cable Curls
(EZ bar handle)
(on cable crossover)
 50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
Day 3
Legs:
1) Bodysmith
Leg Press











3) Calf Raises
on Leg 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

 100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure 		 

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2) Bodysmith
Hack Squats
 20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
60% x Failure
35% x Failure
Day 4

(superset Traps & Lower-back)
Back:
1) Seated Cable Rows
(U - shaped handle)









2) Pulldowns
(straight handle)
10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
65% x Failure
45% x Failure
25% x Failure

100% x Failure
85% x Failure
65% x Failure
45% x Failure
25% x Failure
  
Traps:








Lower-back:
3) Dumbbell Shrugs








4) Hyper-Extensions
35%�x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
65% x Failure
45% x Failure


0 x Failure
0 x Failure
0 x Failure