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Name:
Week of 09/08/03

Day 1
______
40 min.
HEAVY
100%=1 rep max

Legs:
1) Hack Squats

sled = 0 lbs
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		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____		 95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
________

25-30 min.

LIGHT
100%=1 rep max
Delts:
1) Seated Barbell Press
(behind the head)

 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
10% x Failure		 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Front Raises
10% x 100
____ x ____
3) Dumbbell Side Raises
10% x 100 ____ x ____
Day 3
________
40 min.

MED/HEAVY
100%=2-3 rep max
95% of
1 rep max

Arms:

SUPER SET Exercises
1 & 2
1) Close Grip Smith Machine Press
(shoulder wide grip)
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Dumbbell Curls

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Forearms:
SUPER SET
Exercises
3 & 4
3) Barbell Reverse Wrist Curls
 100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Wrist Curls
 100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
________
30-35 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max
Chest:
1) Incline Smith Machine 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
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Decline Cambered
Barbell Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
________
35-40 min.
MEDIUM
100%=2-3 rep max
95% of
1 rep max

Back:
1) Wide Grip Leverage
Row Machine
(top handles)
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 ____





SUPER SET
LAST 5 SETS
WITH #2



2) Seated Cable Rows
( shaped handle)



100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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3) Dumbbell Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
SUPER SET
4) Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 0 x ____
0 x ____
0 x ____
0 x ____
0 x ____