Week of 09/02/02

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

1) Incline Barbell Press










2) Flat Universal
Machine Press
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
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
 
Shoulders:
3) Seated Barbell
Press (in front)
(pick up from floor)








4) Cable Side Raises
(both arms together)
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
70% x Failure
55% x Failure
40% x Failure
25% x Failure
10% x Failure
Day 2

(super set biceps & triceps)
Triceps:











Forearms:
1) Skull Crusher
w/EZ curl bar










3) Dumbbell Hammer
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

100% x Falure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		  
Biceps:
2) Incline Dumbbell
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
Day 3
Legs:



GIANT SET

no rest
super set
all three
exercises
1) Universal Leg
Extensions

(go up 5% until can't
do 20 reps)



2) Leg Curls
(blue & white)

(go up 5% until can't
do 20 reps)
 5% x 20
10% x 20
15%x 20
20% x 20
25% x 20
30% x 20
etc.

5% x 20
10% x 20
15% x 20
20% x 20
25% x 20
30% x 20
etc. 		 
Calves:
3) Standing Raises
(Universal Machine)

(go up 5% until can't
do 25 reps)
 5% x 20
10% x 20
15% x 20
20% x 20
25% x 20
30% x 20
etc.
Day 4
Back:
1) Bent over
Barbell Rows

(shoulder wide
overhand grip)
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
  
Traps/Lower-Back:
2) Deadlifts
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

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