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Name:
Week of 09/01/03
Day 1
______

25-30 min.

HEAVY
100%=1 rep max

Delts:

Super Set
Last 6 sets
of Exercise #1
w/Exercise #2

Exercise #3
is Optional
1) Seated Universal
Machine Press

(facing out)
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 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Dumbbell
Rear Raises
100% x Failure
85% x Failure
70% x Failure
55% x Failure
40% x Failure
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Standing Dumbbell
Side Raises
10% x 100 ____ x ____
Day 2
________

30-35 min.

LIGHT
100%=1 rep max
Chest:

Super Set
Exercises
2 & 3
1) Incline Barbell Press
10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure		 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Pec Deck
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Cable Crossovers
 40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
________
35-40 min.

MEDIUM
100%=2-3 rep max
95% of
1 rep max

Legs:

Super Set
Exercises
2 & 3

1) Smith Machine Lunges


taller people face other direction
back foot all the way back
and front foot all the way forward

(one leg at a time)
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 ____
2) Standing Leg Curl
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Calf Raises
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
________
35-40 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max
Back:
1) Bent Over Barbell Rows
(overhand grip)
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 Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Super Set
Exercises
3 & 4
3) Barbell Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) ab/Back Machine
75% x 10-15
75% x 10-15
75% x 10-15
75% x 10-15
75% x 10-15 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
________
30-35 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max

Arms:

Super Set
Exercises
1 & 2
w/same
dumbbell
1) Dumbbell Kickbacks
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) Dumbbell Preacher Curls
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Super Set
Exercises
3 & 4
w/same
dumbbell
3) Dumbbell Crossface
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbell Concentration Curls
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____