Week of 9/23/02

Copyright ©
TheTrainingStationInc.com

Light 100% = 1 rep max
Medium 100% = 2-3 rep max (approx. 95% of 1 rep max)
Heavy 100% = 1 rep max

Chest=Med/Heavy     Delts=Light     Arms=Heavy     Legs=Med/Heavy     Back=Med/Heavy
Day 1
Chest:

�� 1) Decline Barbell
Press











2) Incline Dumbbell
Flyes
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

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
Shoulders:
3) Rope Front Raises
(Cable Crossover)
|
|
|
|
Super set
|
|
|
|
|
 3) Cable Upright Rows
(Cable Crossover)
(shoulder wide grip)
55%�x Failure
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


55% x Failure
50% x Failure
45% x Failure
20% x Failure
25% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
Day 2

(super set biceps & triceps)
Triceps:















Forearms:
1) Close Grip Smith
Machine Press














3) Barbell Reverse Curls
 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
70% x Failure
65% x Failure
60% x Failure

60% x 4
80% x 2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
Biceps:
2) Standing Barbell
Curls
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
70% x Failure
65% x Failure
60% x Failure
Day 3
Legs:
1) Hack 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
60% x Failure
50% x Failure
40% x Failure
30% x Failure
Hams:
|      
|      
|      
Super Set
|      
|      
Calves:
2) Universal Machine
Leg Curls





3) Seated Calf Raises
 100x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
Day 4

(superset Traps & Lower-back)
Back:
1) Pulldowns
U shaped handle
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
40% x Failure
30% x Failure
20% x Failure
Traps:








Lower-back:
2) Barbell Shrugs








3) Hyper-Extensions
40%�x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure

10lbs x Failure
10lbs x Failure
10lbs x Failure