Week of 10/07/02

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=Medium     Legs=Light     Back=Heavy 
Day 1

Time:
70 min.
Chest:

1) Futron Incline
Barbelll Press










2) Flat 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

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
  
Shoulders:
3) Barbell Upright Rows
(shoulder wide grip)
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SUPER SET
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 4) Seated 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
10% x Failure

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

(super set biceps & triceps)

Time:
45-50 min
Triceps:















Forearms:
1) Skull Crushers
(straight bar)
(go up until can't do 8)








3) Dumbbell Kickbacks




5) Dumbbell Hammer
Curls
 10% x 8
15% x 8
20%x 8
25% x 8
30% x 8
35% x 8
40% x 8
45% x 8
50% x 8
etc...

80% x Falure
60% x Failure
40% x Failure
20% x Failure

40% x Failure
20% x Failure		  
Biceps:
2) Preacher Curls
(EZ curl bar)
(go up until can't do 8)








4) Incline Dumbbell
Curls
10% x 8
15% x 8
20% x 8
25% x 8
30% x 8
35% x 8
40% x 8
45% x 8
50% x 8
etc...

80% x Failure
60% x Failure
40% x Failure
20% x Failure
Day 3
Time:
10 min.
Legs:
1) Free Weight
Leg Extensions


2) Leg Curls
 25% x 100



25% x 100		  
Calves:
3) Standing Raises
 0 x 100
Day 4
Back:
1) Deadlifts

Your all time 1 rep max.
10% x 12
25% x 10
40%x 8
55% x 6
70% x 4
85% x 2
100% x Failure
If you missed it
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
  







If you got it

80% x Failure
60% x Failure
40% x Failure
20% x Failure

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