Week of 09/30/02

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=Medium     Arms=Light     Legs=Heavy     Back=Medium 
Day 1
Chest:

1) Flat Dumbbell Press











2) Dips
|
|
SUPER SET
|
 3) Pec Deck
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

0 x Failure
0 x Failure
0 x Failure
0 x Failure

100% x Failure
80% x Failure
60% x Failure
40% x Failure
Shoulders:
4) Dumbbell Side
Raises
|
SUPER SET
|
5) Dumbbell Front
Raises
|
SUPER SET
|
 6) Dumbbell Rear
Raises
(bent over)

(Use same weight on
all 3 exercise)
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
Day 2
Triceps:
1) Pushdowns -Rope
(cable crossover)
do warm-ups then
DTR = down the rack
descending set
10 drops - no rest

3) One arm overhead
extensions
(Universal Machine)
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x DTR

20% x Failure
Biceps:
2) Standing Dumbbell Curls
do warm-up then
DTR = down the rack
descending set
10 drops - no rest


4) Dumbbell Preacher
Curl
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x DTR

20% x Failure
Day 3
Legs:
1) Leg Press
 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
SUPER SET
w/last 6 leg press
 Calves:
2) Calf Raises
(on leg press)
 85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
Day 4

(superset Traps & Lower-back)
Back:
1) Seated Cable Rows
w/lat strap handle









2) Pulldowns
w/chain 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

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
Traps:








Lower-back:
3) Universal Machine
Shrugs


     |-----
 |
SUPER SET LAST 3
|
|
 4) Lower-Back Machine
40%�x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure


75% x Failure
75% x Failure
75% x Failure

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