Week of 09/16/02 Chest=Light     Delts=Heavy     Arms=Med/Heavy     Legs=Med/Heavy     Back=Medium 

Day 1	Shoulders:	1) Seated Smith Machine Press (in front) (use flat bench) (no back support)	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	____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Front Raises	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 70% x Failure 65% x Failure 60% x Failure	____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Chest:	3) Incline Universal Machine Press x 20 reps go up 3% of max until can't do 20 reps then back down 3% all sets to failure	3% x 20 6% x 20 9% x 20 12% x 20 15% x 20 18% x 20 21% x 20	24% x 20 27% x 20 30% x 20 33% x Failure etc. -3% x Failure -3% x Failure etc.	____ x 20 ____ x 20 ____ x 20 ____ x 20 ____ x 20 ____ x 20 ____ x 20 ____ x 20 ____ x 20	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 (super set biceps & triceps)	Triceps:	1) Dumbbell Crossface	10% x 20 20% x 12 35%x 8 60% x 5 85% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Biceps:	2) Dumbbell Concentration Curls	10% x 20 20% x 12 35%x 8 60% x 5 85% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Copyright © TheTrainingStationInc.com		3) Cable Crossovers Kickbacks	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____		4) Cable Crossover Curls (front double bicep pose)	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Forearms:	5) Forearm Roller	1 set to failure	____ x ____

Day 3

Legs:




SUPER SET
EXERCISES
2, 3, 4 & 5

NO REST

1) Barbell Squats

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) Free Weight Leg Extensions	100% x Failure 75% x Failure 50% x Failure 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
3) Standing Leg Curl	100% x Failure 75% x Failure 50% x Failure 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
4) Sissy Squat Machine	0 x Failure 0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____
5) Standing Calf Raises (Universal Machine)	100% x Failure 75% x Failure 50% x Failure 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 (superset Traps & Lower-back)	Back:	1) Pulldowns - in front (straight 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) Close Grip Leverage Machine Rows	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Traps:	3) Dumbbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Lower-back:	4) Lower-back Machine	75% x Failure 75% x Failure 75% x Failure	____ x ____ ____ x ____ ____ x ____