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Name:
Week of 09/15/03
HEAVY & LIGHT   100%=1 rep max
MEDIUM & MED/HEAVY   100%=2-3 rep max (95% of max)
Day 1 (HEAVY)
(35 min.)

_______
   DATE

Arms:

SUPER
SET

USE
SAME
PYRAMID
1) Pushdowns

on Lat Pulldown Machine
w/ handle

 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
70% x Failure
65% x Failure
60% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Barbell Curls
w/straight bar
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2 (LIGHT)
(30 min.)

_______
   DATE

Legs:

SUPER
SET
with #2
use same
weights
1) Barbell Squats
10% x 20
20% x 12
40% x 8
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure		 ____ x 20
____ x 12
____ x 8
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Smith Machine Squats
(bar=20)
____ x 20
____ x 12
____ x 8
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Have someone else change the weight
3) Seated Calf Raises
Descending Set
NO REST

50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure

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

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TheTrainingStationInc.com
Day 3 (MEDIUM)
(25 min.)

_______
   DATE
Back:
1) Pulldowns
w/ handle
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) Smith Machine Shrugs
 80% x Failure
60% x Failure
40% x Failure
20% x Failure
        |
SUPER SET
        | 		____ x ____
____ x ____
____ x ____
____ x ____
3) ab/Back Machine
 80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
Day 4 (MEDIUM)
(25 min.)

_______
   DATE
Delts:


SUPER SET
Last 6 sets
with #2
1) Seated Smith Machine Press
(in front)
bar = 20 lbs
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
10% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____




2) Rope Front Raises
(on cable crossover)



100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure



____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5 (MEDIUM)
(25 min.)

_______
   DATE
Chest:
1) Flat Dumbbell 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
20% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Dips or Bench Dips
  
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 0 x ____
0 x ____
0 x ____
0 x ____