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Name:
Week of 09/22/03
HEAVY & LIGHT   100%=1 rep max
MEDIUM & MED/HEAVY   100%=2-3 rep max (95% of max)

Day 1 (HEAVY)
(30 min.)

_______
   DATE

Back:
1) Deadlifts (off floor)
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2 (LIGHT)
(35 min.)

_______
   DATE

Arm:

SUPER
SET
#1 & #2
use same
pyramid
1) Close Grip Barbell Press
20% x 20
30% x 15
40% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure		 ____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Preacher Curls
w/straight barbell

 20% x 20
30% x 15
40% x 10
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure		 ____ x 20
____ x 15
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Pushdowns w/rope handle
on cable crossover
 25% x 100 ____ x ____
4) Cable Curls w/straight handle
on cable crossover
 20% x 100 ____ x ____
   
5) Forearm Roller
 Boys
5lbs x Failure

Girls
2.5lbs x Failure		 ____ x ____

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Day 3 (MED/HEAVY)
(35 min.)

_______
   DATE
Chest:
1) Decline Barbell Press
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____		 70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4 (MEDIUM)
(25 min.)

_______
   DATE
Legs:

SUPER
SET
#2 & #3

1) Leg Press
(sled = 75 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Curls
on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Calf Raises on Leg Press
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5 (MEDIUM)
(25 min.)

_______
   DATE
Delts:
1) Wide Grip Smith Machine Upright Rows
 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) Front Raises
w/Super EZ curl bar
bar = 25 lbs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____